Child's Pose
Balasana
About This Pose
Child's Pose (Balasana) is a restful, grounding posture that gently stretches the hips, thighs, and lower back while calming the mind. This foundational resting pose is essential in any yoga practice, offering a moment of surrender and introspection. The forward fold compresses the abdomen, which can aid digestion and relieve tension. Perfect for beginners and advanced practitioners alike, Child's Pose serves as a safe retreat during challenging sequences.
Step-by-Step Instructions
- 1
Begin on all fours in a tabletop position with wrists under shoulders and knees under hips
- 2
Bring your big toes together and widen your knees to the edges of your mat
- 3
Exhale and lower your hips back toward your heels
- 4
Extend your arms forward on the mat or rest them alongside your body
- 5
Release your forehead to the mat and relax your entire body
- 6
Breathe deeply into your back body, feeling your ribcage expand with each inhale
- 7
Hold for 5-10 breaths or as long as needed for rest
Alignment Cues
- Keep your spine long and relaxed
- Allow your forehead to rest comfortably on the mat
- Soften your shoulders away from your ears
- Let your belly rest between your thighs
Benefits
- Gently stretches the hips, thighs, and ankles
- Releases tension in the back, shoulders, and chest
- Calms the mind and helps relieve stress and fatigue
- Encourages steady, conscious breathing
- Provides a safe resting position during practice
Modifications
- Bolster under chest
Variations
- Resting pose
Cautions & Contraindications
Cautions
- Soften shoulders
- Rest head
Avoid this pose if you have:
- Knee pain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
