Balasana (Child's Pose)Balasana, or Child’s Pose is a relaxation pose that can be done to precede or follow any yoga pose. It is a resting pose which is also used to normalize the circulation after the Head Stand and to give a counter stretch to the spine after the backward bends. Performing Balasana stretches the hips, thighs and ankles gently. It also helps relieve fatigue and stress, and calms the mind. Balasana is a very simple yoga pose, and suitable for all experience levels.



  1. Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
  2. Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
  3. Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back. You can also choose to extend your arms out in front of your head, as shown above, if you need a little more support for your head and neck.
  4. Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose from 1 to 3 minutes.
  5. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.


  • A healing, restful pose – useful any time a break is needed
  • Gently stretches the spine and is a wonderful counterpose for backbends
  • Gentle compression of the stomach and chest benefits digestion
  • Psychologically soothing when feeling cold, anxious, or vulnerable
  • Can relieve back and neck pain when the head is supported
  • If the knees are fairly close together, rocking gently side to side can help stimulate the flow of blood and lymph fluids in the upper chest and breast tissues.


  • Avoid this asana if you have diarrhea or are pregnant
  • This yoga pose can be uncomfortable just after eating
  • If knee issues exist, you may need to place a towel or blanket between thighs and calves or avoid the pose altogether.
  • You may need a blanket or other padding under the ankles to reduce discomfort on the top of the feet.