Child Pose
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Yoga
- Typ
- Stretching
Child's Pose (Balasana) is a restful kneeling yoga stretch done with your own body weight. It gently lengthens and relaxes the lower back, hips, thighs, and shoulders, making it a popular recovery and cool-down pose between more demanding movements.
Child Pose: So führst du sie aus
- 1Kneel on a mat with your knees roughly hip-width apart and the tops of your feet flat on the floor, big toes touching behind you.
- 2Sit your hips back onto your heels and lengthen your spine, keeping the back of your neck long.
- 3Fold forward from the hips, walking your hands out in front of you and lowering your torso toward the floor.
- 4Rest your forehead lightly on the mat and let your chest sink toward your thighs.
- 5Extend your arms forward with palms down to stretch the shoulders, or lay them alongside your body with palms up to relax them.
- 6Breathe slowly and deeply into your back and ribs, letting your hips settle a little closer to your heels with each exhale.
- 7Hold the pose for 30 seconds to a few minutes, staying relaxed and still.
- 8To come out, walk your hands back toward your knees and slowly rise to a tall kneeling position.
Technik-Tipps
- Breathe into the back of your ribcage so each exhale releases tension through the lower back and hips.
- If your hips don't reach your heels, place a cushion or folded blanket between them for support.
- Take your knees wider (toward the edges of the mat) and reach your arms forward to deepen the stretch through the hips and shoulders.
- Rest your forehead on a block or stacked fists if it doesn't comfortably reach the floor.
Häufige Fehler
- Forcing the hips down to the heels, which strains the knees and lower back instead of letting them release gradually.
- Holding your breath or breathing shallowly, which keeps the muscles tense and defeats the purpose of the pose.
- Rounding and craning the neck up instead of resting the forehead down, creating needless tension in the neck and shoulders.
- Tensing the shoulders up toward the ears rather than letting them soften toward the floor.
Häufig gestellte Fragen
What does Child's Pose stretch?
It gently stretches and relaxes the lower back, hips, and thighs, and when you reach the arms forward it also opens the shoulders. It's a calming, restful pose rather than a strengthening one.
How long should I hold Child's Pose?
Anywhere from 30 seconds to a few minutes. Hold it as long as it stays comfortable, using it to rest and breathe between poses or as a cool-down at the end of a session.
Is Child's Pose good for beginners?
Yes. It's one of the most accessible yoga poses and a common resting position. Use a cushion under the hips or forehead and keep the knees comfortably wide if you feel any strain.
What's the difference between arms forward and arms alongside the body?
Reaching the arms forward with palms down stretches the shoulders and lengthens the spine (active variation), while laying the arms back alongside your body with palms up is more restful and relaxing.
