Balasana is a basic level Yoga posture. It is considered the seat of the style of configuration yoga. Balasana should be practiced for 1 to 3 minutes. It does not require any repetition. Balasana creates a stretch in the hips, thighs, and ankles. While it helps in strengthening the waist, neck, and shoulders.
Balasana is, in effect, a posture of relaxation by yogis while doing yoga. In this posture, the body of the yogi moves to the position of the fetus. Balasan basically helps to make the thighs shapely and relieve backache.
Method of Balasana:
Sit on your knees on yoga mats.
Sitting in such a way that both of your ankles are touching each other. The way it looks in the picture.
Slowly spread your knees outward as much as possible.
Draw a deep breath and lean forward.
Move the abdomen between the two thighs and exhale.
Widen the sacrum at the back of the waist.
Now try to pull the hip towards the navel.
Stabilize on the inner thigh.
Try to lift the head from the back of the neck slightly.
Try to pull the tailbone towards the pelvis.
Bring your hands to the front and place them in front of you.
Both hands will remain in the direction of the knees.
Try to touch both shoulders from the floor.
The stretch of your shoulders should be felt throughout the back with a shoulder blade.
Remain in this position for 30 seconds to a few minutes.
Breathe in slowly pulling the front torso.
Tilting the pelvis down, lift the tail bone, and return to normal.