Child's Pose — Balasana

A foundational resting pose that gently stretches the back, hips, and thighs while calming the mind and relieving stress. Balasana is a sanctuary of quiet in any yoga practice.

Level

Beginner

Pose Type

Restorative, Forward Bend

Key Benefits

Calm & Release

Step-by-Step Guide

1. Start on All Fours: Begin on your hands and knees in a tabletop position.

2. Position Your Legs: Bring your big toes to touch and separate your knees as wide as your mat, or keep them closer together if that's more comfortable.

3. Sit Back and Fold: On an exhale, sit your hips back onto your heels. Fold your torso forward, letting it rest between or on top of your thighs.

4. Rest Your Head: Allow your forehead to rest softly on the mat. If it doesn't reach, use a cushion or block for support.

5. Position Your Arms: You have two options. You can either stretch your arms out long in front of you for a gentle shoulder stretch, or rest them alongside your body with your palms facing up. Breathe deeply into your back.

Feel the Pose, Don't Force It

Child's Pose should feel comforting and restful.

Be Mindful of: Any knee injuries. If you have discomfort, place a rolled-up blanket behind your knees for extra cushioning.
If Pregnant: Practice with your knees wide apart to make space for your belly.
Modification: Place a folded blanket or a bolster between your heels and glutes if your hips don't comfortably reach your heels.