The Sanskrit word bala means child. The bala-asana is one of the more relaxing Yoga postures and can easily be done by beginners.
Position of Readiness
Sit in vajra-asana or Thunderbolt Pose
Press your hip bones downward.
Press the crown of your head away from your shoulders. Lift your tailbone and allow your torso to come forward with your forehead resting on the floor and your arms at your sides with palms up.
Retain this posture for 1 to 2 minute. Breathe normally.
This is Bala asana or child pose.
Now slowly return to position of readiness.
Rest for a few seconds and repeat the posture at least one more time.
Two times a day.
The bala-asana gently stretches and relaxes the shoulders, neck, back muscles, hips, thighs, and ankles. It calms the brain and helps relieve stress and fatigue.
It relieves back and neck pain when done with head and torso supported.
People suffering from Diarrhea, Knee injury and pregnant women should avoid this asana.