Secure Health Insurance

Secure Health Insurance

Who Would You Like To Insure?

Health Benefits of Balasana

  • Author :
  • TATA AIG Team
  • Published on :
  • 17/11/2023

Balasana yoga pose, or the child's pose, is a restorative yogic asana well-known for its grounding, calming, and relaxing results. It calms the mind and relieves stress while gently stretching the hips, lower back, and thighs. It also eases back pain by stretching the back.

Balasana, also known as Shashankasana or Garbhasana, serves as a recovery exercise after intense activities, aiding in gradually slowing down of breath. It is an excellent and relaxing break between active poses, that also makes your posture better, lessens pain, and boosts your overall health.

Read on to explore Balasana yoga benefits and the steps to perform the Balasana procedure correctly.

What is Balasana or Child's Pose?

Balasana, or the child's pose, is a simple yogic asana ideal for newbies and expert practitioners. It is an effective stretching asana to stretch and relax your back, hips, thighs, and ankles. In addition to its physical benefits, the asana helps you reconnect with your inner self.

Balasana consists of two Sanskrit terms, "bala," meaning child, and "asana," which refers to pose or seat. Therefore, it is often referred to as the child's pose.

The name "child pose asana" is derived from its resemblance to a child in a resting position. Breathing deeply and relaxing in the Balasana posture offers peace and comfort, like what a child experiences in their mother's arms.

How to Perform Balasana?

Step 1: Come down to your hands and knees on a yoga mat.

Step 2: Gently widen your knees while ensuring the tops of your feet and big toes remain in contact with the floor.

Step 3: Allow your stomach to rest in between your thighs gently. Gradually lower your forehead to the ground. And finally, calm down, relax, and let your eyes, jawline, and shoulders release stress.

Step 4: Stretch your arms out with the palms facing the floor. You may also move the arms towards the back, with the palms facing upwards.

Step 5: Concentrate on even breathing, and reconnect with your soul with deep and even breaths.

Step 6: Stay in the post for a few minutes, and return to the initial sitting posture. Now, gradually open your eyes.

Step 7: In the end, rub your hands together and gently place them on your eyes and face to experience their warmth.

What are the Health Benefits of Balasana

Balasana is an easy-to-practice and extensively beneficial yogic posture that builds muscle strength and boosts flexibility, among other benefits. It improves your breathing and tones the body. Here are the key health benefits of the asana:

Relaxes Your Mind

A mind under stress can lead to various health issues. One of the key child's pose benefits is that it prevents stress. Placing your forehead gently on the floor during this asana provides instant comfort.

When you close your eyes, your brain and central nervous system collectively promote relaxation, a sense of security, and decreased anxiety levels.

Stretches Ankles and Shoulders

The child's pose enhances ankle and shoulder flexibility and improves overall body mobility. Stretching the upper body promotes balance, further preventing shoulder and ankle injuries.

Promotes Digestion

Improved digestion is another one of the many child pose yoga benefits. When resting your stomach on your thighs, you massage your abdominal organs and stimulate the digestive system to function smoothly.

Regularly practising this posture can help strengthen your intestinal tract and lower the risk of acidity.

Stretches Lower Back

Constant sitting may cause compressions in the lower back, leading to severe backaches. When performing this asana, stretching your body helps widen the lower back area and promote strength and elongation.

Toughens Ligaments

Healthy ligaments promote bone health and stabilise the joints. Lack of strong ligaments can be the root cause of several health disorders.

Regular practice of Balasana supports and stretches knee ligaments and tendons and promotes the smooth functioning of day-to-day activities.

Opens up Your Hips

Prolonged sitting for longer durations tightens the muscles around the hips, causing discomfort. When you perform Balasana, you open your knees and position your abdomen between them. This helps you stretch your hips.

The position can alleviate hip discomfort and support the well-being of your hip muscles.

Stimulates Blood Circulation

One of the major benefits of the Balasana yoga pose for daily practitioners includes stimulating blood circulation. Enhanced blood circulation in this position optimises the performance of abdominal organs and boosts overall bodily health.

Tips for Practising Balasana

The Balasana pose rejuvenates your soul, mind, and body. Here are certain tips and tricks you must remember to enhance these benefits and ease your daily practice:

Practise With an Expert

You may begin your practice under the guidance of a trained expert to ensure perfection. However, it would help to practise the same at home. Note the areas where you experience discomfort and take the help of a professional to get better at doing the asana.

Concentrate on Even Breathing Throughout the Practice

The core of yoga and its benefits is controlled breathing. Practise thin, slow, steady, and long breathing while practising yoga. Regulated breathing practice can enable your body to relax and ensure you get enough oxygen inflow.

Do not Force Yourself; Go with the Flow

Remember not to apply too much pressure while practising the Balasana pose or any other yogic posture. If you feel discomfort or get too exhausted, stop the practice immediately and consult a specialist.

Use Cushions and Props

As a beginner, if you experience discomfort while practising Balasana, do not hesitate to use props like cushions to rest your knees and arms.

In addition, you may use folded blankets to support your forehead and knees and lower the chances of straining your limbs.

**Avoid Head and Neck Movement **

While practising the asana, do not abruptly move your neck and head. This can sprain your neck, further resulting in intense muscular pain.

Separate Time and Space for Practice

Practising yoga in the early morning hours when the environment is peaceful is ideal. Alternatively, you can opt for a soundproof room to practise yoga for better concentration of the body and mind. A quieter environment is always advantageous for yoga sessions.

Contraindications and Precautions of the Balasana Pose

Remember to take precautions and be mindful of the following contraindications to prevent any injuries while practising this yoga pose:

  • It is not ideal to practise the child's pose if you suffer from joint or knee pains or injuries.

  • Put on comfortable workout clothes while practising yoga to enable effortless stretching.

  • Do not perform the child's pose without professional guidance if you are pregnant.

  • Do not directly jump to practise the Balasana. Start with some warm-up workout and then follow with the child's pose.

  • Ideally, Balasana must be performed on an empty stomach during the early morning hours.


The combined physical and mental benefits of yoga are truly exceptional. In today's fast-paced lifestyle, yoga is a blessing for humanity. Balasana is one yoga pose that empowers individuals to thrive in this mentally and physically demanding world.

While practising yoga is essential for a healthy lifestyle, more so for pregnant women, it might not be enough to protect you from unforeseen illnesses. Therefore, it is advised to consider buying a health insurance plan with a maternity insurance cover to deal with adverse health conditions during pregnancy and after childbirth.

A health insurance policy provides the much-required financial aid for unexpected medical emergencies and routine healthcare needs. Consider getting a Tata AIG medical insurance plan for maximum benefits and comprehensive coverage for yourself and your loved ones.


What is the science behind a child's pose?

Yoga is beneficial for overall circulation. Research indicates that the child's pose, in particular, has a positive effect on heart rate and blood pressure. If you want to incorporate a yoga routine to support your cardiovascular health, practising Balasana is a good choice.

What are the Balasana contraindications?

Anyone with an ankle, shoulder, hip, or knee joint injury must avoid practising the Balasana pose. Postnatal women who have had a caesarean section should refrain from placing additional pressure on their abdominal area.

Is Balasana good for back pain?

Balasana is a simple pose that stretches and relieves lower back pain.

Can we perform Balasana after eating meals?

Balasana is one of the most beneficial yogic postures to perform post-dinner. It reduces bloating, eases indigestion, and boosts healthy sleep.

What are the Balasana benefits for hair?

The Balasana posture compresses the stomach, promoting better blood circulation throughout the body, including the head. This helps control hair fall. Practising Balasana posture seven to ten times every day and holding it for at least eight seconds may contribute to overall enhanced hair health.

Disclaimer / TnC

Your policy is subjected to terms and conditions & inclusions and exclusions mentioned in your policy wording. Please go through the documents carefully.

Related Articles

Tata AIG Also Offers Insurance for the below products

Health Insurance

Two Wheeler Insurance

Car Insurance

Travel Insurance