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Child Pose (Balasana)

Updated: Oct 14, 2022

Child Pose is one of the resting poses in Yoga. That means that you can put it anywhere in your routine whenever you need a break, or just do it when you want to feel relaxed at any point in the day. You can hold this pose for as long as you want, and come out of it feeling rejuvenated. I personally feel that Child Pose is often overlooked and neglected, so let’s spend some time shining a light on all that is wonderful about this glorious pose.

How to

  1. Begin by kneeling on the mat and take a few breaths .

  2. Keep you knees about hip width apart, to allow space for your torso to come between your thighs as you fold.

  3. Make sure your big toes are touching.

  4. Now slowly sit on your calves, and adjust as you need to get comfortable.

  5. From this position bend forward with the aim of the forehead touching the floor. Lift your butt a little to allow you to plant your hands into the floor above your head at maximum stretch. Feel the stretch activated along the shoulder blades and upper back.

  6. Then lower your butt to your ankles again without moving your arms or fingers.

  7. Feel the stretch down your whole spine.

  8. Remain here for about 6 breaths and relax the spine feeling the stretch at the lower back and thighs especially.

  9. Release by inhaling and lifting your chest out of the position followed by straightening your spine from the bottom up.

Child Pose

Child Pose


  1. Relaxes the entire back, and chest area.

  2. Massages the digestive organs with deep breathing in the contracted state.

  3. Elongates the spine.

  4. Relieves neck and lower back pain.

  5. It gently stretches the knees, hips, and thighs.

  6. The fetal position immediately calms the mind and psyche.


  1. Should be avoided by pregnant women

  2. Knee or ankle injury.

  3. Infection in the stomach.

  4. Severe spondylitis.

The Balasana has a few variations as well and those have their own benefits. That will have a post all on its own.

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