Balasan
(Child pose)
Balasana is one of the easiest yet most effective poses in yoga science. The Sanskrit word balasana means child-like posture. The term Bal means child, Asana means posture.
Hence the pose is called child pose. The name was given to the posture because of its posture. it this seated posture an individual sits like a child. It looks like a child resting in the womb. Hence the pose is called a child pose. It is believed that the child is healthiest when he is in the womb. So to maintain a healthy lifestyle yogis practice this pose.
This pose can be practiced for at least 15 minutes to 30 minutes depending on your capacity. This pose doesn’t require any repetition. You can perform this posture once and stay in the same position for as long as you want. This is such a relaxing pose and can be practiced by any individual of any age group. it is an easy pose to practice. It will help you to tone up your thighs and relieve backache.
This pose should be practiced when you are breathing fast and wants to relax. This posture can be practiced before or after yoga. This is a great posture to practice if you want to relax. Balasan provides deep relaxation to an individual. Practicing this asana communicates positive feelings in your mind. Apart from this, it also helps to destroy negative thoughts lying in a deep corner of the mind.  It is a relaxing pose that concentrates on the thighs and helps with back pain relief. It also provides a deep sensation of physical, mental, and emotional calm. This pose must be performed at least four to six hours after a meal. Your bowels and stomach must be empty when you practice this position.
Benefits:
To practice the pose it is very important to learn about the benefits of the pose. It is believed that if you know about all the benefits of the pose that you are practicing the benefits enhance and the effect is way better than it was. So an individual must learn about the benefits before practicing the pose. Balasan is the easiest and simplest posture yet includes many hidden benefits.

• Tones and strengthen muscles: Practicing this pose will enhance stretch in the spine. The stretch thus tones and stretches the muscles.
• Release tension: It helps in releasing tension in the chest, back, and shoulders. The pose stretches the back, spine, shoulder, hips, chest, and arms. The stretch results in releasing tension.
• Digestion: Practicing Balasan massages your digestive system. The massage provides warmth to your digestive organs. The warmth thus helps in improving the overall health of the digestive system.
• Flexibility: Practicing this pose improves flexibility. This asana lengthens the spine thus making it more flexible. The flexibility further results in improving the muscle’s pain.
• Nervous system: Practicing this pose soothes the central nervous system that helps in relaxing the mind and body. It enhances the oxygen-carrying blood to your mind and body and soothes the nervous system.
• Internal organs: This pose massages and flexes your internal organs in the body by keeping them active and supple.
• Fatigue: This asana is highly recommended, especially if you have a bout of dizziness or fatigue during the day or your workout.
• Spondylitis: This pose stretches your spine, hips, and thighs. the stretch makes them flexible and reduces tension. The reduced tension thus prevents spondylitis. It also reduces the pain in the area and cures spondylitis.
• Posture: Practicing this posture helps in correcting your posture. it stretches your shoulder and arms and increases flexibility thus helping in improving the posture.
• Promotes blood circulation: Practicing this pose will promote blood circulation throughout your body. It enhances the blood flow in your head and body. The blood flow will detox your body and enhance awareness.
• Flow of Prana: Practice of this pose activates all 5 pranas. the five pranas are Udana, Prana, Samana, Vyana, Apana. It regulates the pranas and flows prana to the whole body.
• Mensuration: Practicing this pose will regulate the mensuration cycle. It also helps in reducing cramps by massaging the abdomen. Balasan is very helpful for women at the menopause stage.
• Cervical: Practicing this posture will stretch your neck, back, and shoulder. The stress release tension in that area and make it more flexible. The flexible neck and shoulder cure cervical.
• Abdomen: Practicing this pose massages your abdomen. The massage helps in enhancing the health of the abdomen. It results in the strengthening of the abdomen.
• Bloating: Practicing this pose will squeeze your digestive system. The squeeze releases excessive gas and prevents bloating.
• Happiness: Practicing this pose increases the oxygen-carrying blood into your head and brings a sense of joy and happiness. It will fill you with positive feelings and give you a sensation of the child’s mental peace and innocence. It brings mental clarity and emotional solace to the practitioner.

Technique:
Before practicing Balasan one should learn the proper technique of the pose to avoid any kind of injury. The correct technique needs to be practiced to get the maximum benefits out of it. let’s have a look into the correct technique of the pose to avoid injury. 
Step 1: Sit on the yoga mat on your knees and join the big toes together.
Step 2: Now sit on the heels. Place your hips on your heels and adjust yourself according to your comfort level without moving much of your body.
Step 3: Exhale and stretch your hands in the upward direction. Do not force your breathing.
Step 4: Now bend your torso, hands, and head in the forward direction. Do not bend the parts. your hand must be straight and your head must touch the ground.
Step 5: Stretch your torso, head, and hands to the maximum you can. Do not force your breathing. Breathe naturally as much as you can to avoid any injury.
Step 6: Hold on to the pose for at least 15 minutes or as much as you can without straining your body.
Step 7: Relax and get back to the initial position.
Precautions:
Before practicing the pose, it is very important to read all the precautions. An individual must know about who can and who can’t practice this pose to avoid any kind of injury. It is very important to practice this posture under surveillance. You can hire a yoga teacher or ask someone who knows the proper technique of the posture to avoid injuries.

• Do not practice this pose if you are suffering from diarrhea. This posture pressurizes your stomach so the diarrhea patient can get the ill effect of this pose.
• Practice of this pose is restricted during pregnancy. This pose enhances pressure on your stomach so to avoid any kind of mishappenings it is very important to avoid this pose during pregnancy.
• Do not practice this posture if you are suffering from high blood pressure. The posture enhances the blood flow in your body. The increased blood flow might worsen the condition.
• Do not practice this pose if you are suffering from a hernia. This pose pressurizes your abdomen thus resulting in worsening the condition. 
• Do not practice this pose if you are suffering from back, shoulder, arms, hips, thighs, abdomen injury.
• Do not practice this pose if you have just recovered from surgery. You need to give at least six months to your body to fully recover from surgery.
• Do not practice this pose if you are suffering from Bronchitis or breathing difficulties.
• Do not practice this pose if you are suffering from osteoarthritis in your knee.
• Avoid practicing this pose if you are suffering from an ankle injury.
• This pose is prohibited in the case of a cartilage-related problem.
• Do not practice this pose if you are suffering from an eye infection.
• Avoid practicing this pose if you are suffering from vertigo. Practicing this pose in this pose might enhance the spinning experience.   

Props and modification:
Every individual has their body type. And everybody is suffering g from one or the other problem. so everyone can’t practice the same pose with the same technique. So to avoid injury and to allow a maximum individual to practice the pose we modify the pose. Sometimes we use props like bends, blankets, and yoga bricks to adjust the pose according to our comfort level so that no one gets injured.

• Use yoga under your palms and head if you can’t practice the pose properly. If your body is not flexible enough to touch the floor you can practice with the help of yoga bricks to avoid injury.
• To give yourself a challenge you can place your hips on the toes and head on the floor. stretch your body to the maximum and touch both your head and hips.