Back stretch

As we have already discussed in many of our articles, the back portion of your body plays a major role in your life as a major supporting system. Besides the existence of spinal cord, the web of nervous system and support cells that connect your brain to each and every cell of your body, there are also many other muscles and bones to support you in your daily routines.

So, it is your responsibility to safeguard your back and keep it healthy. There are many great asanas in Yoga that provide an exceptional massage to your back muscles and revitalize them and one of them is “Ananda Balasana” and its modified versions

Besides providing a great stretch to your back and spinal cord, Balasanas also stimulate your abdominal muscles and help you shed fat on your belly. So, let us discuss the instructions and the procedure to practice Balasanas.

Ananda Balasana (Happy Baby Pose)

Lie on your back. Bend your knees and bring them into your belly. Hold the outside of your feet with your hands. Stretch your knees a little wider than your torso and bring them towards your armpits. Loosen the grip around your feet, reach your big toes and hold them with the help of your forefinger and thumb.

Make sure your ankles are positioned directly over your knees so that the shins are at a 90 degree angle to the floor. Create an extra resistance by pulling your feet down with your hands. Your spine should be spread onto the floor.

Maintain the resistance by pulling your knees and feet towards the floor. Hold this pose for at least 30 seconds. After achieving great resistance and balance, release yourself from the pose by slowly driving your hands and legs back to their previous positions. Rest your arms and legs on the floor and relax.

Balasana (Child’s Pose)

Balasana or a Child’s Pose is a ‘forward-bend asana’ which is the most commonly recommended postures for beginners.

How to perform it?

Begin it by sitting in a Vajrasana posture. Keep your knees slightly wide apart. Slowly inhale and raise your hands all the way up. Make your spine firmly erect and bend towards the ground to come into a child’s pose.

Rest your torso between your thighs while adjusting yourself into a bow shape. Rest your hands on the floor with the palms facing down. Practice this posture with a normal breathing and keep your face down with your eyes closed. You can stay in this position for up to 30 seconds before releasing yourself.

Variation 1

You can modify this Balasana by adding a mat. Sit in the Vajrasana posture. Keep your knees slightly wide apart. Slowly inhale and raise your hands all the way up. Make your spine firmly erect and bend towards the ground to get into a child’s pose.

Place a folded mat or a folded blanket on which your head should be rested. Bend all the way onto the blanket or mat and rest on the right side of your face.

Rest your torso between your thighs while adjusting yourself into a bow shape. Rest your hands on the floor with the palms facing down. Keep the arms in a relaxed manner. Practice this posture with regular breaths and keep your face down with your eyes closed.

Stay in this pose for at least 30-40 seconds before releasing it smoothly.

Variation 2

In this modification you need to place your hands behind you to give an extra resistance. Sit in the same Vajrasana posture. Keep your knees wide apart. Slowly inhale and raise your hands all the way up. Make your spine firmly erect and bend towards the ground to come into a child’s pose.

Rest your torso between your thighs while adjusting yourself into a bow shape. Let your head rest on the ground while driving your hands backwards and towards the feet. Keep your palms facing up and your butt firmly sitting on your heels.

Keep the arms in a relaxed manner. Take regular breaths while keeping your face down with your eyes closed. Hold this pose for about 30 seconds and release it by coming back into the Vajrasana pose.

Core benefits of Balasana poses:

• These poses will stretch your spine and add flexibility.
• They help you treat prolonged backaches.
• They stimulate your abdominal muscles and help you fight digestive problems.
• They help you shed fat around your waist.
• They help you fight depression and anxiety, and help you relieve fatigue.
• They stretch your thighs, buttocks and strengthen their muscles.
• Balasana poses are also good for your upper back and chest.

Note: If you have been suffering from prolonged backaches and serious back injuries, you are advised to consult a physician before attempting the Balasana poses. It is also not recommended for those who are in the final stages of their pregnancy.