Child's Pose
Balasana
Child's Pose is a gentle resting pose, kneeling and folded forward with the forehead down. People use it to rest, soothe the back and calm the breath during or after practice.
- Hold
- 5-10 slow breaths, or longer if comfortable
- Breathing
- Breathe slowly through your nose and let the breath fill your back and sides. On each exhale, imagine softening a little more into the floor.
In Child's Pose, you sit back onto your heels and fold forward over your thighs, with your arms stretched out in front or resting alongside your body. It feels quiet, safe and soft, and many people use it whenever they need a break. It is often placed between more demanding poses, and it is a good way to finish a practice.
It suits almost everyone, including complete beginners. Focus on letting your weight sink into the floor, relaxing your shoulders and breathing into the back of your ribs. If your hips do not reach your heels, or your knees feel uncomfortable, use props to support you.
In this guide
How to do it, step by step
- Kneel on the mat with your big toes touching and your knees about hip-width or wider apart.
- Sit your hips back towards your heels.
- Fold forward, lowering your belly between or onto your thighs.
- Rest your forehead on the mat, or on a block or stacked hands.
- Stretch your arms forward with the palms down, or lay them back beside your feet with the palms up.
- Relax your shoulders, jaw and the muscles around your eyes.
- Breathe softly, then walk your hands back and roll up slowly to sit.
Benefits
- May help gently stretch the back, hips and thighs.
- Can ease tension in the shoulders and neck.
- May help calm the mind and the breath.
- Can provide a restful pause in a busy practice.
- May help you feel more relaxed and grounded.
Common mistakes
- Forcing the hips down to the heels: place a folded blanket between the hips and heels.
- Tensing the shoulders: let the arms go heavy and the shoulders soften away from the ears.
- Holding the breath: let it flow, breathing into the back of the body.
- Pinching in the knees: widen the knees or place a blanket under them.
Make it easier
- Place a folded blanket or bolster under your torso for support.
- Rest your forehead on a block, or on your stacked fists.
- Put a rolled towel behind the knees if they feel tight.
Go further
- Walk your hands to one side to stretch the side body, then repeat on the other.
- Bring the knees together and reach the arms long for a deeper stretch through the back.
Questions people ask
How do you do Child's Pose correctly?
Kneel, sit back towards your heels and fold forward, resting your forehead on the mat or a block. Stretch your arms forward or lay them by your feet. Keep the shoulders soft and breathe slowly into your back. Use a blanket if your hips do not reach your heels.
What are the benefits of Child's Pose?
It may gently stretch the back, hips and thighs, ease tension in the shoulders and help you relax. Many people use it as a rest between poses. It is not a treatment for any condition, but it can be a calming way to check in with your breath.
Can Child's Pose hurt your knees?
It can if your knees are sensitive. Open the knees wider, place a folded blanket under them or behind the knees, or avoid the pose and rest on your back instead. Sharp pain means you should stop.
Be careful
Take care with knee injuries, or if kneeling is uncomfortable, and use props or avoid the pose. If you are pregnant, keep your knees wide to make room for your belly. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
