Fitness Expert’s Tip of the Month – May

Child’s Pose
The Sanskrit name for Child’s Pose is bah-LAHS-anna. (Bahla means child)

Life can be chaotic and stressful. How we choose to deal with it makes all the difference in the outcome. At times when you feel as if you just need something to calm your spirit, or perhaps before bed to calm your mind try this “simple” Yoga posture.

Child’s Pose allows us to “surrender” to the Earth and just breathe. It will calm the brain and help relieve stress and fatigue. It is also very helpful for relieving back and neck pain and gently stretches the hips, thighs, and ankles.

Take a minute to grab a blanket, or large towel and bring your body down onto the floor. If your back, hamstrings and neck are tight you may also want to grab your pillow.

Step by Step into Child’s Pose

1. Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips so that your thighs are wider than your rib cage.

2. Exhale through your nose and lay your torso down between your thighs. Lengthen your tailbone down to your heals and relax the body down. If you are unable to rest comfortably in this position because of tight leg and/or back muscles, or if you have difficulty sitting on your heels in this pose, place a thickly folded blanket between your back thighs and calves.

3. Bring your forehead to the floor and lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. Breathe deeply in and out through your nose increasing the length and depth of your breath each time. Allow your brain to surrender to the sound of your breath. Allow your body to continually melt to the earth finding a greater sense of peace and ease.

Balasana is a resting pose. Stay in the pose from 30 seconds to 3 minutes. To come up, first lengthen the front torso, and then with an inhalation press your palms into the floor and sit upright. Return to sitting on your glutes and extend your legs out to bring a fresh flow of blood into your limbs.

Start a simple routine each day by incorporating Child’s Pose into your nightly regime. It may help you ease your mind, increase your breath and sleep more soundly.

~ Amy Lademann
Fitness Expert- Campus Calm

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