Balasana - Child Pose

To Begin: From kneeling, sit back onto the heels and walk hands forward, letting your body relax until you can rest your belly on your thighs and forehead on the ground. Keep arms extended forward as you begin, with hands active and elbows off the ground.

The Pose: Take a few breaths pressing into the hands to draw the hips back and down towards the heels. Rather than flattening the back, encourage a gentle roundness in the spine.

To Intensify: Draw the arms down beside the body with forehead on the ground.

To Modify: 1) Fold forearms one over the other and rest forehead on the arms, or rest head on a block or bolster. 2) Place a pillow or bolster between the belly and the thighs to deepen back stretch and massage abdomen. 3) Spread knees slightly to allow the belly some space, essential for pregnant students or those with gastric problems or hernia.

Breathing: Hold for 5-25 steady breaths, encouraging the breath into the back body and release head, neck and face completely. Dristhi: Close the eyes and focus the inner gaze on the ajna (third eye) centre.

Cautions: Avoid strain. After the first few breaths moving into the pose, let the body sink into the pose without effort. May not be suitable for students with hernia or gastric problems. Benefits: The most nourishing and nurturing of all postures, this pose can be used between each backward bend to rebalance the spine, or held for longer durations as a restorative pose.