Lateral Child's Pose
(Parsva Balasana )
Common Name: Lateral Child's Pose, Side-Stretching Child's Pose
Sanskrit Name: Parsva Balasana Variation (Parsva means "side" or "flank"; Balasana is "Child's Pose")
Purpose & Benefits: Lateral Child's Pose is a calming yet expansive stretch that targets the often-tight side body, offering both physical release and a sense of grounding.
Side Body Lengthening: Stretches the intercostal muscles between the ribs, the latissimus dorsi, and the obliques, creating more space in the torso and improving breathing capacity.
Shoulder & Arm Opening: Gently stretches the shoulders and arms, releasing tension from the upper back.
Hip Release: Maintains the gentle hip flexion of traditional Child's Pose, promoting hip joint flexibility.
Calming & Grounding: Like classic Child's Pose, it's inherently restorative, calming the nervous system and drawing focus inward.
Preparation for Twists: By opening the side body, it prepares the spine for deeper twisting movements later in your practice.
Improved Breath: Creates more room for the lungs to expand, encouraging fuller, deeper breaths.
How to Practice (Step-by-Step):
Starting Position: Child's Pose (Balasana)
Begin kneeling on your mat. You can either bring your big toes to touch with knees wide (to allow space for your torso) or keep your knees hip-width apart.
Sink your hips back towards your heels.
Fold your torso forward, resting your chest between or on top of your thighs.
Extend your arms long in front of you, resting your forehead gently on the mat. Take a moment here to settle.
Moving into the Lateral Stretch:
Keep your hips rooted back towards your heels (they don't have to touch your heels, but keep the intention of rooting down).
Slowly begin to walk both hands together over to one side of your mat – for example, walk them to the right side.
As you walk your hands, your torso will naturally shift slightly with them. Keep both arms relatively straight.
Once your hands are as far right as comfortable, actively reach through your left fingertips, lengthening the entire left side of your body from your left hip all the way through to your left hand.
Allow your head to remain heavy, resting on the mat or a prop.
Deepening the Stretch & Breath:
Breathe deeply into your left side ribs. Imagine sending your breath directly into the stretch, expanding and creating more space with each inhale.
With each exhale, allow yourself to soften deeper into the pose, releasing tension.
Hold for 5-10 deep breaths, or as long as it feels beneficial.
Returning to Center & Switching Sides:
Gently walk both hands back to the center of your mat, returning to a classic Child's Pose. Pause for a breath or two.
Then, slowly walk both hands together over to the left side of your mat.
Actively reach through your right fingertips, lengthening the entire right side of your body.
Breathe deeply into your right side ribs.
Hold for the same duration.
Return to center Child's Pose when finished.
Key Alignment Cues:
Hips Grounded: Maintain the energetic connection of your hips sinking towards your heels throughout the stretch to maximize the side body lengthening.
Active Reach: The stretch comes from actively reaching through the fingertips of the arm on the opposite side of the direction you're walking.
Shoulders Relaxed: Avoid shrugging your shoulders up towards your ears. Keep them soft and relaxed.
Neck Soft: Allow your head to rest fully, releasing any tension in the neck.
Breath: Focus on directing your breath into the side that is stretching; feel the expansion with each inhale.
Energetic / Mindful Focus:
Spaciousness: Cultivate a feeling of creating more space within your torso and along your spine.
Release: Use the exhale to release tension, especially in the intercostal muscles and side body.
Calm: Allow the grounding nature of Child's Pose to calm your nervous system and draw your awareness inward.
Breath Awareness: Pay close attention to the sensation of breath expanding into the stretched areas.
Ayurvedic Considerations:
Vata (Air & Ether): This pose is wonderfully grounding and calming for Vata. Emphasize slow, gentle movements into and out of the stretch. Focus on the lengthening and stillness, allowing the breath to deepen and soothe.
Pitta (Fire & Water): Excellent for releasing tension that can accumulate from Pitta's intensity. Encourage a mindful, non-forceful stretch, allowing the breath to cool and soothe any internal heat.
Kapha (Earth & Water): Beneficial for creating space and stimulating stagnant energy. The gentle compression and expansion can help move ama (toxins). Encourage deep breaths to invigorate the system.
Common Mistakes & Tips for Students:
Lifting Hips Off Heels: Remind students to keep their hips sinking back to ensure the stretch goes into the side body rather than just shifting weight.
Rushing the Stretch: Encourage slow, deliberate movement into the pose and holding it for enough breaths to feel the release.
Shrugging Shoulders: Cue students to relax their shoulders down their back.
Holding Breath: Emphasize continuous, deep breathing, especially into the stretched side.