Child’s Pose
Balasana is the go-to resting pose in yoga. You can return to it whenever you need to slow your breath or take a break during practice.
- Level
- Beginner
- Hold
- 30 seconds–3 minutes
- Focus
- Rest and gentle back release
- Steps
- 6 cues · ~1 min
- Let the forehead be heavy
- Breathe into the back body
- Nothing to do here
Step by step
How to do Child’s Pose
StartKneel on the mat with big toes touching.
- 1
Kneel with big toes together and knees together or mat-width apart.
- 2
Sit the hips back toward the heels.
- 3
Fold forward, laying the torso on or between the thighs.
- 4
Rest the forehead on the mat, a block or stacked fists.
- 5
Extend arms forward or rest them alongside the body, palms up.
- 6
Soften the shoulders and let the back widen with each breath.
- ↩
Coming out. Walk the hands back toward the knees and slowly roll up to sitting, head last.
Breath
Breathe into the back of the ribs and feel the back expand on each inhale.
Focus
Rest and gentle back release
Why practise it
Calming and restful; gently stretches hips, thighs, ankles and back.
Alignment
Cues & common mistakes
Aim for Hips sink toward heels; neck relaxed with forehead supported.
Teacher’s cues
- “Let the forehead be heavy”
- “Breathe into the back body”
- “Nothing to do here”
Watch out for
Forcing the hips down when knees are uncomfortable; holding the head up and straining the neck.
Make it yours
Easier, harder, supported
Place a blanket between hips and heels or under knees. Use a bolster lengthwise under the torso for full support.
- Wide-knee Child's Pose
- Extended Puppy for more shoulder stretch
- Bolster or pillows under torso
- Blanket between hips and heels
In a sequence
Where it fits in a flow
BeforeTabletop
This poseChild’s Pose- AfterTabletop
AfterCat–Cow
AfterDownward-Facing Dog
Good to know
Questions
Can I rest in Child's Pose during class?
Yes. It is always available as a pause, whatever the class is doing.
Bala means child; a modern resting posture used across most styles.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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