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Hatha Yoga Tip

CHILD’S POSE – BALASANA – Relaxing in a forward bend

This pose stretches the back and muscles around the hips. The pose can be performed after back bends such as the cobra and locust where the muscles have been tightly contracted or after the headstand or half spinal twist.

Begin from sitting on the heels and leaning forward until the forehead comes to rest on the floor. Extend arms in front palms down on the mat stretching the back forward away from the hips. Drop the hips down and ease them back towards the heels. Then lay the arms back alongside the body with hands beside the feet and palms upwards on the mat. Relax the arms. If it is difficult to sit on the heels and the forehead does not reach the floor, (as in pregnancy) , then keep the knees apart with big toes towards each other. Fold arms in front of you on the mat with hands one on top of the other and rest the forehead on the folded arms. Take at least 8 deep rhythmical breaths before the next asana.


Stretches out the spine gently and soothes the back muscles. Relaxes spinal ligaments Spinal stretching invigorates the nervous system Relieves compression of lumbar intervertebral discs Relaxes the head and shoulders. Eases the muscles around the hips. Brings flow of blood to the brain, rejuvenating.

I am childlike in my Swabhava. So I mix with all. I become one with all. I am ever happy and joyful and make others also happy and joyful. I am full of educative humour. I radiate joy though humour. – Swami Sivananda

We should not confuse relaxation with laziness. In infancy the child relaxes naturally, some adults possess this power of relaxation. Such persons are noted for their endurance, strength, vigour and vitality. – Swami Vishnudevananda

This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.

Be tolerant. – Swami Sivananda

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ANTARATMA [Sanskrit]: inner soul; inner self

The secondless Supreme Being who resides in the chambers of your heart as Antaryamin or Inner Ruler or controller or Sutradhara or Sakshi (silent witness), Antaratma (inner Self) has no beginning, middle or end. The Supreme Being is the source for this world, the Vedas, the body, the mind, the Indriyas and the Pranas; is All-pervading; is unchanging; is the one homogeneous Essence (Ekarasa); existing in the past, present and future; is Self-existent Svayambhu; is Svatantra (independent) and is self-luminous (Svayam Jyoti) as God or Atman or Brahman or Purusha or Chaitanya or Purushottama.

Thought must agree with your word and word with your deed. – Sri Swami Sivananda