Bala = Child, Asana = Pose/Posture

Balasana is a resting posture that you can come to between postures or it can be practiced at the end of an intense yoga sequence or also as a counter pose for many asanas. This is one such pose that can help you to relax like a baby. It is an easy pose to follow and highly beneficial.

Steps

1. Sit on your heels, knees apart and bring your head towards the floor.
2. Your arms by your side, palms facing upwards, next to your feet.
3. Do normal breath and stay on the pose for 30 sec to a minute or longer if needed.
4. To come out, exhale gently, stretch the back and lift your torso.
5. Then unfold your legs and straighten them.

Tips 

1. If you are having difficulty, sit on your heels and keep your knees apart.
2. Use blocks or pillows or stack your fists to support your forehead if it doesn’t reach the floor comfortably.
3. Use padding under your knees or ankles if you need

Benefits

1. Stretches the hips, thighs, lower back, ankles and knees.
2. This asana soothes the central nervous system that helps in relaxing and calming  the mind and body.
3. It reduces anxiety and stress.
4. Can be used as a resting pose any time.
5. It lengthens the spine & makes it more flexible.