Child's Pose
Bālāsana
A gentle kneeling rest pose that opens the hips, lengthens the spine, and calms the nervous system.
Child's Pose is a foundational kneeling resting posture where the torso folds over or between the thighs while the forehead rests on the mat. Frequently used as a grounding reset between challenging sequences or at the start of practice, it encourages deep inward focus. The Sanskrit name Balasana comes from bala, meaning child, capturing the sense of comfort, surrender, and renewal found in the shape.
Targets
Spinal extensors, Gluteus maximus, Hip adductors, Anterior tibialis and ankles, Latissimus dorsi
Good for
relieving lower back tension, calming the nervous system, releasing tight hips
Breath
Inhale deeply to expand your back ribs and belly, and exhale fully to let your hips sink heavier toward your heels.
How to do Child's Pose
- 1Begin on your hands and knees in a tabletop position with your wrists beneath your shoulders.
- 2Bring your big toes together to touch and widen your knees toward the outer edges of your mat.
- 3Shift your hips back and down to settle your seat onto or toward your heels.
- 4Walk your hands forward along the floor and lower your chest down between your thighs.
- 5Rest your forehead comfortably onto the mat or a prop.
- 6Lengthen your arms forward with palms down, or drape your arms alongside your legs with palms facing up.
- 7Soften your shoulders away from your ears and breathe fully into the back of your rib cage.
Benefits
- Gently lengthens and decompresses the spine and lower back
- Stretches the hips, thighs, ankles, and tops of the feet
- Relieves muscular tension in the neck, shoulders, and chest
- Activates the parasympathetic nervous system to lower stress and heart rate
- Gently massages the abdominal organs through deep belly breathing
Common mistakes and cues
Hovering forehead
Avoid letting your head hang unsupported in the air by placing a block or your stacked hands beneath your forehead.
Knee pinching
Do not force your hips all the way back if you feel sharp compression in your knee joints.
Holding the breath
Avoid shallow breathing by directing smooth, steady inhales into your back body and side ribs.
Tense shoulders
Release hunched shoulders by creating space between your upper arms and your ears.
Modifications and props
Block under forehead
Place a yoga block under your brow to keep your neck long if your head does not reach the mat.
Blanket behind knees
Place a rolled blanket in the crease behind your knees to ease tension in sensitive knee joints.
Bolster under torso
Slide a bolster lengthwise between your thighs to support your chest and abdomen for deeper relaxation.
Knees-together variation
Keep your knees together as you fold to give more direct stretch and support to the lower back.
Cautions
Acute knee injuries
Avoid deep flexion if you have an active meniscus or ligament injury, or keep the hips elevated.
Pregnancy
Keep the knees wide apart to ensure ample room for the belly without any abdominal compression.
Shoulder impingement
Rest your arms back alongside your calves rather than extending them overhead if your shoulders feel pinched.
If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.
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