Child Pose - Balasana

Child Pose (front) - Iana Varshavska


Child’s Pose in Sanskrit (‘Bala’, means ‘child’, ‘asana’ means ‘pose’). Balasana or Child’s Pose is generally practiced at the end of an intense yoga sequence where the connection of the breath and the movement of the body would have been lost. The practice of Balasana concluding such a sequence, allows one to come to peace with the body with the connection of the breath. No doubt all yoga poses should lead to the connection of the breath and the body, but certain poses are challenging where the chest and the abdomen are compressed or pulled, creating uneasiness with the breathing.

With Balasana, the spine remains relaxed in a forward fold and forces one to focus on breathing with the compressing of the abdomen and the chest towards the tummy. On the other hand, Balasana can be used purely as a restorative pose to heal patients with severe backaches, and insomnia, treat blood pressure, or just simply bring stress levels down.

Child Pose is considered a base pose as child pose variations can be derived from this pose. Child Pose helps boost energy in the body and hence can be included in different yoga sequences. Child Pose is considered a warm-up and restorative yoga pose to prepare or restore the body before or after more intense yoga poses.

Step-by-Step Instructions

Step 1
Start on all fours in tabletop position. Then spread the knees a little wider than hips distance apart while you keep the big toes touching. People with tight hips and thighs can bring the knees together. Modifications: If your knees are tender or your hips are too tight you could also try rolling up a blanket and placing it between your legs towards the back of your knees for extra comfort and support.
Step 2
Shift the hips back and rest your buttocks onto your heels.
Step 3
Lengthen the spine through the crown of the head.
Step 4
On an exhale, bring the torso to drape between the thighs with the heart and chest resting on top of or in between your thigh. Allow you forehead to rest on the mat.
Step 5
Extend the arms overhead lengthening from the hips to the armpits and through the fingertips. The palms are facing downwards and are gently pressing into the earth. For a more passive variation you can bring the arms alongside the body with the palms facing up (this version will also release your shoulders)
Step 6
Keep pressing the hips back so that the buttocks are pressing into the heels.
Step 7
Keep pressing the hips back so that the buttocks are pressing into the heels.
Step 8
You can soften the gaze or even close the eyes here.
Step 9
To release, gently walk the hands back as you lift your torso back to vertical and come to seated on your heels.

Benefits and Contraindications


Gently stretches the hips, thighs, and ankles

Calms the brain and helps relieve stress and fatigue

Relieves back and neck pain when done with head and torso supported


Infection in the stomach


Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher.

Severe spondylitis

Injury at the ankle

Photo poses in different angles

Modification, Props and Tips

Child pose is about being comfortable and rested as well as increasing flexibility in the hips and back.

Many people find it more comfortable to take the knees wider (to the width of a yoga mat). This also creates more space if you have a larger belly or breasts.

You can also use props for more comfort in this pose:

  • Use a block or stack your fists to support your forehead if it doesn’t reach the floor comfortably
  • Use padding under your knees or ankles if you need to.
  • If your knees are tender or your hips are too tight you could also try rolling up a blanket and placing it between your legs towards the back of your knees for extra comfort and support.

Frequently Asked Questions

What should I do if I feel discomfort or pain while practicing Balasana?

If you feel discomfort or pain while practicing Balasana, modify the pose by placing a cushion or bolster under your chest or forehead, or by widening your knees to create more space. If the discomfort or pain persists, stop practicing the pose and consult with a healthcare professional.

How long should I hold Balasana?

Hold Balasana for 5 to 10 breaths, gradually increasing the duration as you become more comfortable with the pose. You can also use Balasana as a resting pose between more challenging yoga poses.


  • Supported Child's Pose
  • Extended Child's Pose
  • Wide-Knee Child's Pose
  • Thread the Needle Pose
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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.