KneelingBeginner
Compact Child's Pose
Balasana
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About This Pose
Compact Child's Pose (Balasana variation) brings the knees together and folds the body into a tighter curl than the traditional wide-knee version. This compact position creates a cocoon-like feeling of safety and provides gentle compression for the abdominal organs. It's particularly grounding and calming for the nervous system, making it ideal for stress relief and anxiety reduction.
Step-by-Step Instructions
- 1
Kneel with knees together
- 2
Sit back on heels
- 3
Fold forward over thighs
- 4
Rest forehead on mat
- 5
Arms alongside body
- 6
Breathe into back body
Alignment Cues
- Slow breathing deeply
- Let hips soften toward heels
- Release neck completely
- Soften belly
Benefits
- Creates deep sense of rest
- Massages abdominal organs
- Calms nervous system
- Releases back tension
- Reduces stress and anxiety
- Grounding and centering
Modifications
- Use bolster under chest
- Blanket under knees
Variations
- Arms extended
- Knees wide
Cautions & Contraindications
Cautions
- Support knees if needed
- Relax neck completely
Avoid this pose if you have:
- Knee injury
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
60 seconds
Tags
kneelingrestorativeforward foldbeginner
Equipment
yoga mat
