Supported Child's Pose
Salamba Balasana
About This Pose
Supported Child's Pose (Salamba Balasana) takes the effort out of Child's Pose. The knees open wide, a bolster runs lengthwise between the thighs, and the whole front of the body rests on it, head turned to one side. Nothing holds itself up: the bolster carries the chest, the floor carries the shins, and the back body lengthens without any stretch to fight. It suits restorative classes, the start or end of a yin class, and anyone whose knees, hips or shoulders make the unsupported version uncomfortable. Hold for three to ten minutes and turn the head halfway through.
Step-by-Step Instructions
- 1
Kneel with the big toes touching and the knees wide
- 2
Place a bolster lengthwise between the knees
- 3
Sit back toward the heels
- 4
Walk the hands forward and lower the torso onto the bolster
- 5
Turn the head to one side and rest the cheek
- 6
Let the arms rest on the floor beside the bolster
- 7
Stay for three to ten minutes, turning the head halfway
- 8
Press the hands down and walk back up slowly to come out
Alignment Cues
- Bolster fully under the chest and belly
- Hips sinking toward the heels
- Neck turned, not twisted hard
- Shoulders and arms completely passive
- Back body long and wide
Benefits
- Lengthens the lower back without effort
- Gently opens the hips and inner thighs
- Quiets the nervous system
- Relieves pressure on the knees and neck compared with unsupported Child's Pose
- Encourages breath into the back body
Modifications
- Stack a second bolster or blocks under the first for more height
- Blanket between the calves and thighs for tight knees
- Rolled towel under the ankles if the tops of the feet hurt
Variations
- Unsupported Child's Pose
- Extended Child's Pose with arms reaching forward
- Side-bending Child's Pose with hands walked to one side
Cautions & Contraindications
Cautions
- Raise the bolster on a block if the hips are far from the heels
- Place a folded blanket behind the knees if they ache
- Turn the head to the other side halfway through
Avoid this pose if you have:
- Recent knee surgery or acute knee pain
- Acute ankle injury
- Late pregnancy if the belly feels compressed (widen the knees further or skip)
Quick Facts
Breath Cue
Feel the breath widen the back of the ribs against the bolster.
Primary Focus
spineSecondary Focus
Suggested Hold
300 seconds
Tags
Equipment
