How to do balasana: Steps, benefits and precautions


What is Balasana?

Bala means child. The Word ‘Bala’ is a Sanskrit word for child. Hence In this child pose you will become like child! Balasana is resting and relaxing pose and it is very easy to do. If you are looking for good sleep in night then you can do this asana before sleep. Balasana is one the best yoga asana for better sleep.

Benefits of Balasana

But let’s see benefits of balasana first! You wish to see/read benefits of balasana first right before attempting of it.

  • Balasana helps to achieve good sleep! Yes the most obvious benefit is to get better sleep.
  • Balasana reduces stress from mind and body.

Tip: Whenever you feel tired and fatigue and stressed then do balasana for 10-15 minutes.

  • Balasana is highly recommended for people who keep feeling faint, dizzy, fatigue.
  • It is very good in headache due to stress and anxiety.
  • Balasana helps spinal cord into natural alignment and provide great relaxation to spinal cord.
  • Balasana helps in lower the blood pressure.
  • Balasana improve quality of breathing and hence it improves lung functions as well.

Tip: Do Balasana with deep breathing let say inhalation 5 seconds and exhalation for 5 seconds and do it for 10 minutes and then see the difference.

  • Balasana increase the blood circulation in head region and it is beneficial for head.
  • Balasana when doing with deep breathing enhance the lung and brain functions.

Tip: Try balasana in open and natural area at early morning. It will give more oxyzen in body and mind and gives more benefits.

Steps to do Balasana


Level: Beginner

Type: Seated resting pose

Focuses: Spinal cord and brain

  • Sit in Vajrasana and keep your hands on knees and palm open facing sky.
  • Keep your spinal cord erect and straight.
  • Keep little distance between your feet sole.
  • Inhale deeply and exhale slowly.
  • Inhale again deeply and exhale and move your back to forward towards ground.
  • Rest your forehead on ground and stretch both hands afterwards.
  • Eyes must be closed, Keep doing normal breathing for 120 seconds at least.
  • Inhale again and move upward and back to straight spinal cord.
  • Open your eyes and do normal breathing.
  • Do it again for 120 seconds and do such 3 rounds at least.

Precautions in Balasana


  • Knee Injury: Those who has recent knee injury should avoid balasana because of the pressure on knee during the asana practice.
  • High blood pressure: in condition of high blood pressure, it should be done with precautions
  • Pregnancy: In case of pregnancy, spread your legs wider and keep distance. Do not bring your stomach to closely and press thighs with that.


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