Balasana is a gentle, resting and restorative Yoga pose. It very calming to the mind, relieving stress and tension. During this pose, make sure to maintain focus on the breath and really bring awareness to each inhale and exhale. It allows us to consciously focus on our breathing which settles the mind, calms the central nervous system and brings our awareness into the present.
This pose also helps to stretch the hips, thighs and legs.


1. Start by kneeling on your hands and knees
2. Place the tops of your feet and toes on the floor and separate your knees about hip width apart
3. As you exhale, slowly lower your buttocks towards your heels, feeling the tailbone lengthen away from the back of your pelvis
4. As your torso folds over your thighs, lengthen the back of your neck before your forehead rests on the floor
5. Lay your arms by the thighs with palms facing up and feel how the weight of your shoulders lightly spreads the shoulder blades
6. Or stretch your arms out in front of you, walking your fingertips as far forward as they can go. As you reach forward, direct your sit bones down towards your heals. Feel the stretch in both directions
7. Take several slow breaths into the belly and lower your back as you rest here
8. As you exit, inhale and lengthen the torso forward over the thighs and rise up as the tailbone presses down into the pelvis and towards the heels