Balasana ( Child Pose ) / Vajrasana Forward Bend

Balasana / Vajrasana Forward Bend:

Steps:

1. Sit in Vajarasana ( sit on your heels )
2. Inhale and come up on your knees with hands up and palms facing up.
3.  Exhale bend forward and slide your palms all the way down, your forehead on the ground. Elbows straight. Relax your Shoulders. Gently press your chest on your thighs.

Coming out of Asana:

Inhale, pull yourself up on your knees with hands up. Exhale and sit back in Vajarasana.


Classification:

     -  Forward Bend
     -  Symmetrical
     -  Kneeling
     -  Dynamic / Static

Focus:

     -  Abdomen
     -  Leg Muscles
     -  Shoulders / Chest
     -  Spine

Modifications:

     -  Pillow / Blanket under your knees
     -  Pillow / Blanket under your ankles
     -  Bend forward as much as you can reach

Benefits:

     -  Stretches your Spine
     -  Releases tension in the back, shoulders and chest
     -  Relieves neck and lower back pain
     -  Stretches your leg muscles, tendons and ligaments.
     -  Calms the mind

Variation: