Child’s Pose

Balasana बालासन

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
Family: Forward fold
Hold: 30 seconds–3 minutes
Works: Hips, lower back, shoulders

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Step by step

How to do Child’s Pose

Begin Kneel on the mat with big toes touching.

01
Kneel with big toes together and knees together or mat-width apart.
02
Sit the hips back toward the heels.
03
Fold forward, laying the torso on or between the thighs.
04
Rest the forehead on the mat, a block or stacked fists.
05
Extend arms forward or rest them alongside the body, palms up.
06
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

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”

Common mistakes

Forcing the hips down when knees are uncomfortable; holding the head up and straining the neck.

Make it yours

Every body is different. Use props and variations freely — they are not a lesser version of the pose.

Easier

Place a blanket between hips and heels or under knees. Use a bolster lengthwise under the torso for full support.

Variations

Wide-knee Child's Pose
Extended Puppy for more shoulder stretch

Props

Bolster or pillows under torso
Blanket between hips and heels

Where it fits in a flow

Warm up with the poses on the left, then move into the ones on the right.

Prepare with

Tabletop

This pose

Child’s Pose

Follow with

Tabletop Cat–Cow

Downward-Facing Dog

Practise with care

Safety

Use props or skip with knee injuries. Widen knees in pregnancy to make room for the belly.

Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.

In the tradition

Bala means child; a modern resting posture used across most styles.

Questions

Can I rest in Child's Pose during class?

Yes. It is always available as a pause, whatever the class is doing.

More forward fold poses

See the family

Child’s Pose