South Okanagan Yoga Academy Yoga Teacher Training Programs

Featured Asana

There are many different names for child’s pose, but I like this one in particular. It is called “pranatasana” because the pose enhances the flow of prana through the spine. The flow of prana is restricted in the legs while the spine is open and extended so the prana can flow freely through it. Physically, the pressure is released from the nerves along the spine. It should be a calming and relaxing pose.

Kneel on the floor with your big toes touching each other and sit on your heels.
Knees should be separated about hip width apart.
Breathe in, and on an exhalation fold forward, snuggling your torso down into your thighs.

Lengthen the tailbone down towards your heels.
Try to keep the buttocks on the heels while your forehead is resting comfortably on the floor. If this is not possible, make fists with your hands and put one on top of the other…rest your forehand on your stacked fists.
Feel your shoulders relax, allowing your shoulder blades to widen across your back.
Your arms can lie back alongside the body, or extend forward overhead in utthita pranatasana.
Relax in the pose up to 3 minutes.

Benefits:

• Gently opens hips, stretches thighs and ankles.
• Relieves stress and fatigue.
• Relieves back and neck pain.

Cautions:

• Modify as below for Pregnancy
• Avoid if one has knee injury

Modifications:

• This pose should be supported if one is pregnant: spread knees wider apart to accommodate the baby, and support the head with a bolster.
• For Neck issues, keep gaze on the floor, and do not over extend the neck
• If student has difficulty sitting on their heels a blanket can be placed between thighs and calves to create more space
• If a student has difficulty kneeling on their ankles, they can roll a towel or mat and place it under the ankles for support

Optional Hand Mudras for Pranatasana:

	For emotional balance, particularly after backbends, cup the palms of your hands together place your face down into the palms of your hands.
	For psychic balance, make a triangle with your thumbs and index fingers of each hand.  Place palms down and rest your head on your hands with the third eye in the triangular space created.

For humility, place your forehead on the ground and extend your arms forward, placing palms together in prayer position or namaskara mudra.