Revolved Child's Pose
परिवृत्त बालासन
Target Muscles
Benefits (6)
- + Calms the brain and helps relieve stress
- + Gently stretches the lower back and hips
- + Improves spinal mobility
- + Releases tension in shoulders and neck
- + Aids digestion
- + Promotes internal organ massage
Avoid If (4)
- - Diarrhea
- - Knee injury (if knees together is painful)
- - Pregnancy (can modify with wider knees)
- - Recent wrist or ankle injury
About
Revolved Child's Pose is a gentle and grounding twist that offers a calming effect while subtly improving spinal mobility and releasing tension in the back and shoulders. It is an accessible pose for all levels to find comfort and release.
Step-by-Step Instructions
1. Begin in Child's Pose (Balasana) with your knees wide or together, big toes touching, and torso folded over your thighs, forehead resting on the mat or a blanket.
2. Extend both arms forward, palms down, fingers spread. Ensure your hips are heavy towards your heels.
3. Inhale, and on an exhale, slide your right arm underneath your left armpit, palm facing up.
4. Rest your right shoulder and the side of your head gently on the mat or a block.
5. Keep your left arm extended forward or bring your left hand to your right shoulder for a deeper twist.
6. Press down through your left hand (if extended) to help deepen the twist in your upper back and chest.
7. Maintain the grounding of your hips towards your heels, avoiding shifting your weight too much to one side.
8. Breathe deeply into your back and side body, feeling the gentle stretch and release.
9. Hold for 5-8 breaths, then gently unwind by pressing into your left hand, and return to Child's Pose.
10. Repeat the twist on the left side, sliding your left arm under your right armpit.