Child's Pose

Balasana

bah-LAH-sah-nah

A restful and grounding pose that gently stretches the hips, thighs, and back while calming the mind and nervous system. Child's Pose is the go-to resting position in yoga, available at any point during practice when you need to pause and recover. It encourages introspection and deep breathing, creating a safe cocoon of stillness and self-care.

How to do Child's Pose

1. Kneel on the floor with your big toes touching and knees either together or spread apart (wider knees create more room for the torso and a deeper hip stretch).
2. On an exhale, sit back on your heels and fold forward, walking your hands out in front of you. Rest your forehead gently on the mat.
3. Extend your arms forward with palms face down for an active variation, or bring your arms alongside your body with palms facing up for a more restful version.
4. Let your shoulders soften and release toward the floor. Surrender the weight of your head completely to the mat, releasing any tension in the neck and jaw.
5. Breathe deeply into your lower back, feeling the ribcage expand with each inhale. Stay for five breaths to several minutes, using this time to reconnect with your breath.

Benefits of Child's Pose

• Gently stretches the hips, thighs, and ankles
• Calms the brain and helps relieve stress and fatigue
• Releases tension in the back, shoulders, and neck
• Encourages deep, diaphragmatic breathing
• Provides a safe resting position during active practice

Muscles Engaged

Modifications & Variations

• Place a bolster or pillow under your torso for a more supported, restorative hold
• Put a folded blanket between your thighs and calves if your knees are sensitive
• Rest your forehead on stacked fists or a block if it does not comfortably reach the floor

Cautions

• Avoid if you have a knee injury that prevents deep flexion
• Use caution with ankle injuries; place a rolled towel under the ankles
• Not recommended during pregnancy in the narrow-knee version; use wide knees instead