Childs Pose - Preventing a Compressed Back Arch

My Yoga Online - Childs Pose (Balasana) is a classic forward bending yoga posture that utilizes gravity to generate a restorative expansion of many muscle groups. When we approach a posture with a specific intention or purpose (doing Childs Pose to facilitate a forward bend), we should observe if the intention is readily translated. In Childs Pose, there is a common misplacement of the head that, with other alignment and body structure factors, can easily move the cervical vertebrae into a compressed back arch.

We should first address why we do Childs Pose?
*Childs Pose is greatly used as an immediate counter-posing forward bend to a back arching yoga posture like Cobra Pose.
*Childs Pose naturally stretches the quadriceps (knee joint flexion), the anterior muscles of the shin (ankle extension or plantar flexion), lower and mid back extensor muscles (opens the posterior aspect of the vertebral column).
*Childs Pose acts as resting pose and as a great alternative to yoga postures like Downward Facing Dog especially when wrist or shoulder conditions exist.
*Head placement on the ground or on a support provides an energetic connection to the 3rd eye (Anja Chakra)
*The pressure of the forward fold places a light massage on the internal organs encouraging improved circulation to the organs and gastrointestinal tract.
*As a slight inversion, Childs Pose can help release mucous from the lungs.

Understanding the benefits of Childs Pose brings one to appreciate the basic functionality-Childs Pose is a forward bend. Therefore, as a forward bend, the entire portion of the vertebral column should partake in the forward bending benefits to some degree.

A common contraindicated position in Childs Pose is when one places the head such that the fore head and nose come down the ground. By coming down so far on the face, the head is tilted back into a mini-back arch.

This misalignment becomes further contraindicated for those who have a tendency of having the hips lift off the heels. The more body weight one has coming forward into the head, the more compressive energy goes into the unwanted back arch in the neck. Along with potential damage to connective tissue and vertebral structures, the compression releases a negative vibration of discomfort into the nervous system preventing one from settling into the restorative state of the posture.

How Do We Avoid Creating a Back Arch in Childs Pose?

The first aspect to maintaining integrity in the neck is to start with the arms forward as you bend back into the knees. Gently find your comfortable range of motion in the knees, ankles and lower back. Once you reach your points of resistance, notice your hip position. Are the hips still high in the air?

If the hips are lifted off the heels, keep your arms forward or stack your fists to rest your head on your hands. Keeping your head elevated relative to your upper body will prevent gravity from transmitting your body weight into the neck.

If your hips settle well into the heels, place your head on the ground and slightly shift the head so that the nose moves towards the chest bone. Find that the center and upper portion of the forehead rest on the ground and not your nose. Take extra note of how it feels to have the back of your neck still long and open-not sinking and compressed.

For many people, their center of gravity sits higher in the body even if the pose feels mobile and hips lower well. When the arms are set back by the hips, the upper body weight still lifts the hips and pours the weight into the neck. Again, if this sensation of lift occurs, drape your arms forward and create a foundation of working your body weight back into the lower body.

There are other ways to modify Childs Pose to eliminate neck compression including straddling lengthwise over a booster or separating the knees to encourage the body weight to release backwards.

Remind yourself of the function of your yoga poses. Does your alignment and positioning reflect the basic function and generate the benefits desired in each yoga posture? Play with your Childs Pose and find if modifications of arms and props bring a more fulfilling state of expansion and release in this classic forward bend.