KneelingBeginner
Child's Pose
Balasana
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About This Pose
Child's Pose (Balasana) is a deeply restorative forward fold that calms the nervous system and provides a moment of rest during practice. This nurturing posture gently stretches the spine, hips, and thighs while promoting introspection and relaxation. The pose is used as a resting position between more challenging poses and helps regulate breathing. Regular practice relieves stress, releases back tension, and creates a sense of safety and comfort.
Step-by-Step Instructions
- 1
Kneel with big toes touching
- 2
Sit hips back toward heels
- 3
Fold torso forward over thighs
- 4
Extend arms forward or alongside body
- 5
Rest forehead on floor or block
- 6
Breathe deeply and surrender weight
Alignment Cues
- Rest forehead on mat or block
- Spread knees wide or keep together
- Reach arms forward or rest alongside body
- Allow belly to rest between thighs
Benefits
- Deeply calms nervous system
- Gently stretches spine and hips
- Provides rest during practice
- Relieves stress and anxiety
- Releases lower back tension
- Creates sense of safety
Modifications
- Use bolster
Variations
- Resting child pose
Cautions & Contraindications
Cautions
- Support knees if needed
Avoid this pose if you have:
- Knee injuries
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
60 seconds
Tags
kneelingrestorativeforward-fold
Equipment
yoga mat
