If you’re new to yoga, you may have heard of the child pose (Balasana). This gentle and calming posture is a fundamental pose in many yoga styles and can be a valuable addition to your yoga practice. In this section, we’ll provide you with all the information you need to understand the child pose, its benefits, and how to safely perform it.

How to do the child pose

Key Takeaways:

  • The child pose is a gentle yoga posture that promotes relaxation and calmness.
  • It can be modified and enhanced with the use of props to accommodate various body types and limitations.
  • The child pose offers a range of variations that can add diversity and challenge to your practice.
  • Partnering in the child pose can bring an additional dimension to your yoga practice.
  • As with any yoga posture, it’s important to practice the child pose with proper alignment and technique to avoid injury.

How to do the Child Pose (Balasana)

The child pose is a seated posture that involves folding forward and resting your forehead on the ground. It’s a gentle, calming pose that can be used as a resting pose between more challenging postures or practiced on its own as a way to promote relaxation and calmness.

Before you start practicing the child pose, it’s important to understand its benefits and precautions. While the child pose can be a soothing and restorative posture, there are some precautions you should keep in mind to avoid injury.

In the following sections, we’ll delve into the specifics of how to perform the child pose, including modifications and variations that you can incorporate into your practice. Whether you’re a beginner or a seasoned practitioner, you can benefit from the child pose and its many variations.

Understanding the Child Pose (Balasana)

Before we begin practicing Balasana, also known as the child pose, let’s take the time to understand its significance in the yoga tradition. In Sanskrit, “bala” means “child,” and “asana” means “pose“.

As the name suggests, the child pose is a gentle, restorative position that can evoke a sense of safety, comfort, and surrender. It is often used as a counterpose to more challenging postures or as a moment of rest during a yoga flow.

But beyond its physical benefits, the child pose also holds spiritual and emotional significance. It symbolizes the idea of returning to a state of innocence, simplicity, and trust – the qualities we associate with childhood.

This pose invites us to let go of our fears and doubts and embrace a sense of peace and calmness, just like a child in a loving and nurturing environment.

How to do the child pose

Benefits of the Child Pose

The child pose (Balasana) is a restorative posture that offers numerous benefits for both the mind and body. Let’s explore the physical, mental, and emotional advantages of incorporating Balasana into your yoga routine.

Physical Benefits

The child pose is an excellent stretch for the hips, thighs, and ankles. It helps to lengthen the spine, reduce tension in the neck and shoulders, and increase flexibility in the hips. This pose also helps to soothe and calm the nervous system, facilitating relaxation and stress relief.

The child pose is an important restorative pose that helps to calm the mind and relax the body. It is a great posture for reducing stress and tension in the body.

– Yoga Journal

Additionally, the child pose can improve digestion and relieve digestive discomfort. It gently massages the internal organs, promoting healthy digestion and alleviating bloating and constipation.

Mental and Emotional Benefits

The child pose can be a powerful tool for easing anxiety and promoting overall mental wellbeing. It encourages a sense of surrender and relaxation, helping to calm the mind and reduce stress levels. This posture is also an excellent pose to practice for opening the heart and cultivating a sense of inner peace and contentment.

The child pose is a gentle, nurturing posture that encourages a sense of safety, security, and comfort. It is an ideal posture for times of stress and overwhelm.

– Yoga International

Finally, the child pose can be a great way to connect with your inner child-like self. It’s a reminder to slow down, breathe, and release any tension or stress you may be holding onto. Practicing the child pose regularly can help you tap into your own sense of playfulness and childlike wonder.

Practicing the Child Pose: Step-by-Step Instructions

Now that you know the benefits of the child pose, it’s time to learn how to properly practice this asana. Here, we’ll provide you with step-by-step instructions to guide you through the posture. Keep in mind these beginners tips to ensure that you are practicing effectively and safely.


Before beginning, find a comfortable and quiet space to practice. Wear comfortable clothing that allows you to move freely. You may also want to have a yoga mat or blanket nearby for added comfort.

Step-by-Step Instructions

1Kneel on the floor with your knees hip-width apart and your feet together behind you.
2Exhale and lower your torso between your thighs.
3Extend your arms forward with your palms facing down. Alternatively, rest your arms alongside your body with your palms facing up.
4Relax your shoulders and allow your forehead to rest on the floor or a prop if needed.
5Hold the pose for 5-10 breaths, allowing yourself to fully relax into the posture.
6To release the pose, inhale and slowly lift your torso back up to kneeling position.

Beginner Tips

  • If you have tight hips or knees, place a cushion or rolled-up blanket under your knees for added support.
  • If your forehead doesn’t reach the floor, use a block or cushion under your forehead for added support. This can help you to relax more fully into the pose.
  • Do not force yourself into the posture. Listen to your body and stop if you experience any pain or discomfort.

Now that you understand how to practice the child pose, you can incorporate it into your yoga routine. Remember to take your time, focus on your breath, and honor your body.

The child pose can be practiced as a standalone pose or incorporated into a sequence of postures. With regular practice, you’ll begin to experience the benefits of this restorative posture.

How to do the child pose

Modifications and Props for the Child Pose

The child pose can be modified and enhanced with various props and modifications to make it more comfortable and effective for different body types and abilities. Here are some examples:

Supported Child PosePlace a bolster or a pillow between your thighs and calves and rest your chest on it. This modification is ideal for people who cannot sit comfortably on their heels and for pregnant women. The use of props helps to increase relaxation and reduce strain on the lower back.
Extended Child PoseFrom the basic child pose, keep your arms extended in front of you. This variation helps to stretch your shoulders, arms, and upper back.
Thread the Needle Child PoseFrom the basic child pose, reach your right arm under your left arm and rest your right shoulder and ear on the mat. You can use a block under your head for support. Repeat on the other side. This modification helps to stretch your shoulders, upper back, and neck.
Bolster Child PosePlace a bolster vertically on your mat and rest your chest and head on it with your arms extended above your head. This modification is ideal for people with tight hips and shoulders as it helps to open up these areas and promote relaxation.
Supported Child Pose with BlocksPlace a block under your forehead and another one under your chest to allow for a deeper stretch. This modification is ideal for people with tight hips or shoulders as it helps to open up these areas and promote relaxation.

Remember to listen to your body and use these modifications and props as needed. They can help you to achieve a more comfortable and effective practice.

Variations of the Child Pose

The child pose is a versatile posture that can be modified and varied to suit different body types and intentions. In this section, we’ll explore some of the most common child pose variations that you can try in your practice.

Wide-Knee Child Pose

If you have tight hips or knees, the wide-knee child pose can be a more comfortable variation of Balasana. Start in a tabletop position with your hands and knees on the floor.

Bring your big toes together and separate your knees as wide as your mat. Keep your arms extended in front of you, or bring them alongside your body. Rest your forehead on the mat, and breathe deeply into your hips.

Extended Child Pose

The extended child pose is a great way to stretch your arms and shoulders while still enjoying the benefits of Balasana. Begin in a standard child pose position and then walk your hands further forward, keeping your arms straight and your elbows off the floor. Keep your forehead on the mat and breathe deeply into your back body.

Thread the Needle

Thread the needle is a variation on the child pose that targets your upper back and shoulders. Begin in a tabletop position and then bring your right arm under your left arm, allowing your right shoulder to rest on the floor. Reach your left arm forward and rest your forehead on the mat. Hold for several breaths, and then switch sides.

Puppy Pose

Puppy pose is a great variation for those who want to deepen the stretch in their upper back and shoulders. Start in a tabletop position and then walk your hands forward, keeping your hips over your knees. Lower your chest towards the floor, keeping your arms extended. Rest your forehead on the mat, and breathe deeply into your upper back.

Partner Child Pose

Practicing the child pose with a partner can add an element of connection and support to your practice. Sit back to back with your partner and then slowly lower down into a child pose position, resting your foreheads against each other’s backs. Breathe deeply and feel the support of your partner as you relax into the pose.

These are just a few of the many variations of the child pose that you can explore in your practice. Make sure to listen to your body and choose the variation that feels best for you.

How to do the child pose

Partnering in the Child Pose

Practicing yoga with a partner can bring a new level of connection and support to your practice. Partnering in the child pose can deepen the experience and create a stronger sense of harmony between you and your partner.

One way to partner in the child pose is to sit back-to-back with your partner. Begin in a comfortable seated position with your partner directly behind you. As you inhale, raise your arms above your head, and as you exhale, lean forward, allowing your partner to lean back into you.

Continue to breathe deeply and hold the pose for several breaths. This variation can create a sense of mutual support and encourage deeper relaxation.

Another option is to partner in the extended child pose. Start in the traditional child pose with your forehead on the ground and your arms extended in front of you. Your partner can then sit on the backs of your thighs and lean forward, placing their forehead on your sacrum. This variation can create a deeper opening in the hips and lower back.

Partnering in the child pose can also allow for gentle adjustments and assists. You and your partner can take turns gently pressing down on each other’s backs, encouraging a greater release and opening in the pose.

Remember, when practicing with a partner, communication and trust are key. Take the time to establish clear signals and agreements before beginning your partnering practice.


In conclusion, the child pose (Balasana) is one of the most accessible and beneficial yoga postures, suitable for practitioners of all levels. Its calming and nurturing qualities make it an ideal pose for stress relief, relaxation, and restoration.

By understanding the proper alignment and technique, exploring modifications and variations, and even partnering with others, we can enhance our child pose practice and reap its full benefits. Remember to listen to your body and adjust the pose as needed, avoiding any discomfort or pain.

As we incorporate the child pose into our yoga journey, let’s embrace the sense of surrender and surrender to the present moment, allowing ourselves to connect with our inner child and find inner peace. Namaste.

Katty Linsky, a certified Restorative Yoga teacher based in the vast landscapes of Russia, has dedicated herself to the art of yoga.

Her journey through yoga, particularly the gentle practice of Restorative Yoga, has been a transformative and enlightening one, rooted in a deep passion for holistic wellness and a commitment to sharing its benefits.