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Child's Pose
Adho Mukha Virasana (Child's Pose) · अधो मुख वीरासन
Also known as: Extended Child's Pose · Balasana · Child Pose
Child's Pose, also called Extended Child's Pose is a classical yoga posture. Its Sanskrit name Adho Mukha Virasana (Child's Pose) translates word-for-word as: Adho (Downward) · Mukha (Face) · Vira (Hero) · Asana (Pose). Beginning from a kneeling position, the practitioner engages the posterior chain against the gentle resistance of gravity. The posture works to release tension in the hips and strengthen and extend the back. Releases tension in the lower back and spine. Calms the nervous system and reduces anxiety. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for seniors and prenatal. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and ankle injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Lower back muscles(lengthening)
These long, deep muscles run along either side of your spine, providing support and facilitating movement. In Adho Mukha Virasana, as you fold forward and the spine rounds gently, the erector spinae muscles receive a sustained, passive lengthening, releasing chronic tension often held from prolonged sitting or standing. This gentle traction helps to decompress the vertebral discs and alleviate common lower back stiffness, fostering a sense of ease and fluidity along the entire spinal column.
Buttock muscles(releasing)
The gluteal muscles, particularly the large gluteus maximus, form the bulk of your buttocks and are often tight from daily activities like walking, running, or prolonged sitting. In this pose, as the hips are deeply flexed and the pelvis is gently pressed towards the heels, these muscles experience a profound, passive release. This softening helps to unlock stiffness in the sacrum and hips, allowing for a more unhindered flow of apana vayu (downward-moving energy), enhancing a feeling of grounded stability and openness in the pelvic region.
Hip flexors(releasing)
While often associated with lengthening in other postures, here the hip flexors, situated at the front of your hip joint and deep within the abdomen, are in a shortened but deeply relaxed state. This non-strenuous position allows the deep psoas muscle, often a repository of emotional tension, to release its grip and soften. The absence of active engagement encourages a profound letting go in the pelvic bowl, inviting a sense of surrender and ease that can alleviate tightness radiating into the lower back.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Bend the knees generously to protect the joint and keep the weight in the heels rather than the toes.
Pregnancy
Deep twists, abdominal compression, and lying flat on the back can restrict blood flow or cause discomfort as pregnancy progresses.
Widen the feet to hip-width or more; fold to a 45-degree angle rather than full depth to avoid abdominal compression.
Ankle Injury
Unstable or injured ankle joints can be overstressed by weight-bearing, extreme dorsiflexion, or plantar flexion.
Avoid deep dorsiflexion; keep a slight bend in the ankle and use blocks under the hands.
Diarrhea
Twisting and strong abdominal compression stimulate intestinal peristalsis, which can worsen diarrhoea.
Rest and allow the digestive system to recover; practise only very gentle, restorative postures.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
Place a folded blanket under the sitting bones to ease the forward tilt of the pelvis and reduce strain at the hamstring attachment.
See variation →Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
8 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
- 8Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Place a rolled blanket behind the knees.
hip injury
Use a bolster between hips and heels.
pregnancy
Widen knees and support torso with a bolster.
neck pain
Support forehead with a blanket or block.
ankle injury
Place a blanket under the shins/ankles.
Target Areas
Practice Flow
How to Practice
1. Kneel on the floor with your knees hip-width apart and your big toes touching.
2. Sit back on your heels, or as close as you can comfortably get.
3. Exhale and fold forward, resting your torso between your thighs.
4. Extend your arms forward, palms facing down.
5. Rest your forehead on the floor.
5 more steps remaining
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Featured in Sequences
Practice Adho Mukha Virasana (Child's Pose) as part of these guided sequences
Frequently Asked Questions
Common questions about Adho Mukha Virasana (Child's Pose)
What is Child's Pose?
Child's Pose, also called Extended Child's Pose is a classical yoga posture. Its Sanskrit name Adho Mukha Virasana (Child's Pose) translates word-for-word as: Adho (Downward) · Mukha (Face) · Vira (Hero) · Asana (Pose). Beginning from a kneeling position, the practitioner engages the posterior chain against the gentle resistance of gravity. The posture works to release tension in the hips and strengthen and extend the back. Releases tension in the lower back and spine. Calms the nervous system and reduces anxiety. It is particularly valued for quieting an anxious mind and supporting restful sleep. Suitable for beginners and regular practitioners alike, it is an excellent warm-up, particularly beneficial for seniors and prenatal. A blanket can be used to make the posture more accessible and support correct alignment. Practitioners with knee injury and ankle injury should approach with care or consult a qualified teacher.
What are the benefits of Child's Pose?
Gently stretches the hips, thighs, and ankles. Releases tension in the lower back and spine. Calms the nervous system and reduces anxiety. Relieves fatigue and promotes deep relaxation. Aids digestion by gently compressing the abdomen.
Who should avoid Child's Pose?
Avoid this pose if you have: Knee injury (use padding or avoid), Late-term pregnancy, Severe ankle injury, Diarrhoea.
How many steps are in Child's Pose?
Child's Pose is practiced in 10 steps. Kneel on the floor with your knees hip-width apart and your big toes touching.
Is Child's Pose suitable for beginners?
Yes, Child's Pose is a beginner-friendly pose suitable for all levels.
What props are needed for Child's Pose?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Child's Pose help with?
Child's Pose is therapeutic for: anxiety, insomnia, back pain, digestive problems, flexibility.
What poses should I do before Child's Pose?
Prepare with: Makarasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Adho Mukha Virasana (Child's Pose) with other poses