BALASANA (child’s pose) is a basic resting pose that can be practiced in between poses whenever you need a break, as well as a forward bend that promotes turning your awareness inward.
Starting on hands and knees, move your hips back towards your heels and rest your forehead on the floor. The hips may reach and rest on the heels or they may not, depending on your flexibility.
Keep the knees and feet together or spread your knees wide with the big toes touching.
Lay your arms alongside the body with your palms facing up, let the spine round, releasing tailbone and shoulders towards the floor. Alternatively, extend your arms forward, shoulder width apart, with the palms of the hands turned down.
Breathe into the side and back body.