BeginnerkneelingVariations (1)
With Props (1)
Child's Pose
बालासन
Child's Pose is a gentle resting pose that calms the mind and relieves stress. It stretches the lower back, hips, thighs, and ankles while promoting relaxation and a sense of security.
Anatomy Involved
Benefits
- 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
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Diarrhea
- Knee injury
- Pregnancy (modify by widening knees significantly)
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
About this Pose
Child's Pose is a gentle resting pose that calms the mind and relieves stress. It stretches the lower back, hips, thighs, and ankles while promoting relaxation and a sense of security.
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 is a gentle resting pose that calms the mind and relieves stress. It stretches the lower back, hips, thighs, and ankles while promoting relaxation and a sense of security.
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