Child’s Pose (Balasana)

Child’s Pose (Sanskrit name: Balasana) is a resting posture that can be taken at any time during a yoga practice. It is a great place to come to reconnect to your breath and rest after more challenging postures. It is a calming pose that will relax the mind and body and is accessible to everyone.

In addition to its calming effects, Child’s Pose is also a great stretch for the hips and lower back. The position relaxes the hip flexors and opens the back body toward the sky. The front body bows over the legs with the belly heavy on the thighs.

Feeling the rise and fall of the belly with the breath in this position will remind you to remain conscious of your breath. The forehead is connected to the floor with the eyebrows relaxed and the jaw soft. It is a place of surrender and place to be humble to our intentions.

How to Do Child’s Pose: Step-by-Step Instructions

Step 1

From your knees, bow forward over the legs so that your forehead touches the floor.

Step 2

Extend your arms out in front of you. For active arms, press the palms firmly into the ground and draw the shoulders into the back. Or simply relax the arms for a less active position.

Step 3

You can try this with the knees together or apart. When the knees are together, the stretch will target the lower back. With the big toes together and knees apart, the hips will feel the relaxing effect more.

Step 4

Stay here for 5-10 deep, slow breaths or as long as you would like.

Child’s Pose Benefits

  • Calms the mind
  • Stretches the back and hips
  • Decreases fatigue
  • Allows the body to rest
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