Child's Pose
Balasana
Rest, Restore & Surrender
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 / All Levels
Benefits
Stress Relief & Lower Back Ease
Step-by-Step Guide
1. Start on All Fours
Begin on your hands and knees in a tabletop position with wrists under shoulders and knees under hips.
2. Position Your Legs
Bring your big toes to touch and separate your knees as wide as your yoga mat.
3. Sit Back and Fold
On an exhale, sit your hips back onto your heels. Fold your torso forward, resting it between your thighs.
4. Rest Your Head
Allow your forehead to rest softly on the mat. Extend your arms forward or rest them alongside your body.
Safety & Modifications
Common Mistakes
- Forcing the hips all the way down to the heels if the knees are tight.
- Straining the neck by looking forward instead of resting the forehead on the floor.
Modifications for Beginners
- Tight knees or ankles: Place a rolled blanket between your calves and thighs.
- Head doesn't reach the floor: Rest your forehead on a yoga block or a stacked pair of fists.
Contraindications
Avoid if you have a severe knee injury. If pregnant, spread the knees much wider to make space for the belly.
Lola's Teaching Tip
"Never feel like you have to push through pain in a class. Child's Pose is always available to you. If your hips don't reach your heels, simply place a rolled-up blanket behind your knees for support."
Relax and Let Go
Ready to experience deep relaxation? Join our therapeutic classes designed to relieve stress and heal the body.
Join Therapeutic Yoga