BeginnerkneelingVariations (1)
With Props (1)
Child's Pose
Child's Pose · बालासन
Also known as: Balasana · Child Pose · Rest Pose
Child's Pose, also called Balasana is a classical yoga posture in the Iyengar tradition. Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to strengthen and extend the back, open and strengthen the shoulders and release tension in the hips. Gently stretches the lower back, hips, thighs, and ankles. Reduces fatigue. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for seniors and prenatal. A blanket and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and digestive problems should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Erector Spinae(lengthening)
These long muscles run along both sides of your spine, from the sacrum to the base of your skull, responsible for keeping your back upright. In Balasana, with the spine in flexion, they receive a gentle, sustained stretch, allowing them to release chronic tension often accumulated from prolonged sitting or standing. This release helps decompress the vertebral discs and eases the flow of prana along the sushumna nadi, promoting fluidity and lightness in the entire back body.
Gluteus Maximus(lengthening)
These are the large muscles forming your buttocks, primarily extending and externally rotating the hip. In this deep hip flexion, with the hips drawing towards the heels, the gluteus maximus is lengthened, releasing tightness that can contribute to lower back issues and restricted hip mobility. This unwinding of the hip musculature helps to release stored emotional tension, creating a sense of openness and ease in the pelvic region, which is vital for grounding.
Adductors (Inner Thighs)(lengthening)
Located on the inside of your thighs, these muscles draw your legs towards the midline. In Balasana, especially with knees wide, they experience a gentle, sustained stretch, improving hip mobility and releasing tightness that can restrict the pelvis. This subtle opening of the inner groin area helps to release stagnation in the root chakra (Muladhara), fostering a feeling of stability and connection to the earth.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
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.
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.
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.
Bolster
Rest the torso on a bolster in the fold for a completely supported, restorative version that releases the back body without effort.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
- 6Hinge from the hips, leading with the chest
- 7Surrender the weight of the body to the props and the floor
Pose Details
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Begin on your hands and knees, then sit back on your heels in Vajrasana (Thunderbolt Pose).
2. Widen your knees slightly, keeping your big toes touching.
3. Exhale and fold forward, resting your torso between your thighs.
4. Rest your forehead on the floor.
5. Extend your arms forward overhead, palms facing down, or rest them alongside your body, palms facing up.
5 more steps remaining
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Frequently Asked Questions
Common questions about Child's Pose
What is Child's Pose?
Child's Pose, also called Balasana is a classical yoga posture in the Iyengar tradition. Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to strengthen and extend the back, open and strengthen the shoulders and release tension in the hips. Gently stretches the lower back, hips, thighs, and ankles. Reduces fatigue. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for seniors and prenatal. A blanket and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and digestive problems should approach with care or consult a qualified teacher.
What are the benefits of Child's Pose?
Calms the mind and relieves stress. Gently stretches the lower back, hips, thighs, and ankles. Reduces fatigue. Promotes relaxation. Releases tension in the shoulders and neck. Can help relieve constipation.
Who should avoid Child's Pose?
Avoid this pose if you have: Diarrhea, Knee injury, Pregnancy (modify by widening knees significantly).
How many steps are in Child's Pose?
Child's Pose is practiced in 10 steps. Begin on your hands and knees, then sit back on your heels in Vajrasana (Thunderbolt Pose).
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, bolster. Props make the pose more accessible and comfortable.
What poses should I do before Child's Pose?
Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Child's Pose with other poses