RestorativeBeginner
Child's Pose
Balasana
C
Pose illustration
About This Pose
Child's Pose is a nurturing, restorative posture that provides a moment of rest and introspection during yoga practice. It gently stretches the lower back, hips, and thighs while calming the nervous system. This pose is available to practitioners of all levels and can be modified for comfort.
Step-by-Step Instructions
- 1
Start on hands and knees
- 2
Bring big toes to touch behind you
- 3
Sit hips back toward heels
- 4
Walk hands forward, lowering chest
- 5
Rest forehead on the mat
- 6
Let arms extend forward or rest alongside body
- 7
Relax completely
- 8
Breathe deeply into back body
- 9
Hold for 1-5 minutes
Alignment Cues
- Knees together or wide apart
- Big toes touching behind you
- Hips sink toward heels
- Arms extended forward or alongside body
- Forehead rests on mat
- Shoulders relax away from ears
- Entire spine long and relaxed
Benefits
- Gently stretches lower back and hips
- Calms the mind and reduces stress
- Relieves back and neck pain
- Helps with fatigue and dizziness
- Promotes relaxation
- Gentle massage for internal organs
Modifications
- Place a blanket under knees for cushioning
- Put a bolster or pillow between thighs and calves
- Rest forehead on stacked fists
- Wide-knee version for pregnancy
Cautions & Contraindications
Cautions
- Avoid if pregnant (modify with knees wide)
- Use padding under knees if sensitive
- Modify if you have knee issues
Avoid this pose if you have:
- Knee injury (use modifications)
- Pregnancy (knees wide version)
- Diarrhea
Quick Facts
Breath Cue
Breathe deeply into the back body, feeling the ribs expand with each inhale
Target Areas
lower backhipsshoulders
Suggested Hold
30-60 seconds or 5-10 breaths