Childs Pose-The Unknowing Back Arch
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.
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Hi Harjot,
Child’s Pose is a forward yoga bend which actually takes the lower spine out of its’ lordotic curvature. Child’s pose is a great restorative and counter pose to bridge poses and other back arches that you have been doing.
Typically, any back arch yoga pose will facilitate proper lumbar curvature. One needs to be mindful that the arching is not forced into the lower back and constant core contraction should be applied (light pelvic tilt during back arches) to protect the vertebral structures from compression.
I recommend that consult a health professional experience with your disorder to receive proper advice on applying yoga for therapy. Keep up these good intentions, though, and hopefully you can continue to enjoy yoga.
I’ve loss of lumbar lordosis. I am 22 and am suffering this disorder from last 3 years. I perform glute bridges, abs strenghtening exercises and stretching daily. Still I haven’t able to cure it. Will childs pose help stabilise my hip or pelvis? Suggest me other yogasan which may help.
Hi Phillip, in terms of the header, i believe you are referring to the banner above the blog. this is a classical hand/arm balancing yoga pose. typically, i would not recommend doing this on rocks! this photo was taken at a regional park on the west coast (lighthouse park) in west vancouver, bc.
to answer your other question about forwarding bending and the consideration that it may be counterintuitive towards sustaining a proper curvature of the lumbar spine. the main principle of the forward bends is they are a necessary counter pose to back arches. when we do back arches, especially deep and energetic, this energy needs to be balanced and released.
after doing any back arch, a forward bend feels natural and therapeutic. the forward bends also offer great benefits in stretching the backline muscles. depending on their focus, most forward bends will greatly assist in relieving chronic and acute back tension / pain and play a role with the back arches to prevent the onset of back injuries.
just as we need to balance strength in all planes of the body, we also need to balance mobility.
another great set of benefits of forward bends is they massage internal organs and often aid in releasing mucous from the lungs.
a major misconception about forward bends is that they are coming from the lower back. completely not true! ALL forward bends must originate from the hip joint to prevent compression of the intervertebral discs. in many yoga forward bends, very little ’rounding’ in the lower back should occur.
with all this said, a proper balance of forward bends, back arches, side bends, and twists will facilitate holistic mobility of the vertebral column and improve the natural curvature required for healthy posture.
thanks for your question,
Kreg Weiss
My Yoga Online
Hi,
Great site, and am very impressed with the header graphic!! If you’d care to share the details behind that graphic, I’d be appreciative. Re: Child’s Pose, Forward bend, etc., I am seeking to reconcile a seeming contradiction between the empirical wisdom of yoga and the rational light of science. Current evidence in low back rehab teaches us to avoid loss of lumbar lordosis in effort to “preserve the curve” and maintain healthy discs in the face of an onslaught from modern prolonged sitting postures. Can you please address this seeming conundrum when so many yoga postures focus on the forward bend? Is there a disconnect between modern Western education of these postures and their original intent? Thanks much. Dr. Phillip Snell
Great tips! Love this pose for prenatal yoga.