BA
Balasana with Bolster
बालासन बोल्स्टर
Beginnerkneeling
Target Muscles
lower backhips
Benefits (5)
- + Ultimate rest position
- + Releases lower back
- + Calms nervous system
- + Safe for pregnancy
- + Can hold for extended time
Avoid If (1)
- - Knee injuries — use more height
About
Supported Child's Pose with bolster — the ultimate restorative rest position.
Step-by-Step Instructions
1
1. Place bolster lengthwise between knees.
2
2. Sit in Vajrasana, knees wide.
3
3. Fold forward — chest on bolster.
4
4. Turn head to one side, cheek on bolster.
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5. Arms alongside bolster.
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6. Entire body relaxed.
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7. Hold 3-10 minutes.
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8. Turn head to other side midway.
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9. Slowly come up.
10
10. Rest in Vajrasana.