Child’s Pose

Balasana

Child’s pose aka Balasana is a beginner-friendly pose that is every yogi's sanctuary, and is always available when rest is needed.

Common Name: Child’s Pose
Sanskrit Name: Balasana (bah-LAHS-anna)
Level: Beginner
Pose Type: Resting Pose
Target Areas: Lower Back

Child's pose aka Balasana is an all-levels resting pose that is perfect for opening up the hips and lower back, pausing between rigorous asanas, or even for cooling down from your practice. You can always come into this pose when you need a break at any time during your yoga practice.

Child’s Pose Steps

Step 1

Start in tabletop position and bring the knees hip-distance apart. Big toes touch.

Step 2

Sit back onto your heels.

Step 3

Inhale, straighten the back and lengthen the spine.

Step 4

Exhale, release your torso down towards the mat with arms stretching out long in front of you and your chest coming down between your thighs. Place your forehead down onto the mat.

Step 5

Press the palms down onto the mat and continue pressing the hips and bum down onto the heels.

Modifications

If your hips are tight, bring the knees together.
If you have a knee injury, place a pillow or blanket under your bum or under your torso for support.
If you need more rest in this pose, you can drape the arms behind you so that the palms face up and the backs of the hands rest on the mat.