Child's Pose (Balasana)
A kneeling resting pose where you sit back toward your heels and fold forward. You can take it at any point in a yoga practice.
Child's Pose (Balasana) is a kneeling rest: you sit your hips back toward your heels and fold forward with your forehead down. It gently stretches the hips, thighs, and lower back. Hold it for 30 to 60 seconds, or longer as a rest. With a knee injury, lie on your back and hug your knees in instead.
| Sanskrit name | Balasana |
|---|---|
| Category | Poses |
| Difficulty | Beginner |
| Position | Kneeling |
| How long to hold | 30–60 seconds |
| Kneeling, floor, wrists | Kneeling · On the floor · Little or no weight on the hands |
| Body areas | Lower back, Hips, Quads, Feet and ankles |
| Primary benefit | Gently stretches the hips, thighs, and lower back |
| Muscles worked | Spinal extensors (erector spinae), Gluteal muscles, Quadriceps, Front of the shins and ankles (tibialis anterior), Latissimus dorsi (with arms forward) |
| Breathing | Breathe slowly into the back of your ribs; let each exhale soften your hips toward your heels |
| Safe for seniors | Yes |
| Contraindications | Knee injury or pain with deep knee bending, Ankle pain when kneeling on the tops of the feet, Recent knee or hip replacement (ask your surgeon or physical therapist first), Pregnancy (take your knees wide to make room for the belly) |
What is Child's Pose?
Child's Pose, or Balasana, is the main resting pose in yoga. You kneel with your big toes touching, sit your hips back toward your heels, and fold your torso forward until your forehead rests on the floor, a block, or your stacked fists. The knees can stay together, which rounds the back more, or spread wide, which makes room for the torso and belly.
Physically, it gives a mild stretch to the lower back, the hips, and the fronts of the thighs and ankles. With the arms reaching forward, it also lengthens the shoulders and the sides of the back. Nothing has to work hard, which is why it's used for rest. How deep it feels depends mostly on your knees and ankles. If your hips stay well above your heels, that's normal, and a rolled blanket fills the gap.
In class, you can take Child's Pose at any time, not just when the teacher calls it. It's common after Downward-Facing Dog, between harder poses, and as a place to slow your breathing. Taking it is a normal part of practice, not a sign that you're falling behind.
An honest note: Child's Pose is comfortable for many people but not for everyone. Deep knee bending can be uncomfortable with knee problems, and lying on your back with your knees hugged in gives a similar rest without loading the knees.
Step-by-step instructions
- Kneel with your big toes touching, and keep your knees together or let them spread wide.
- Sit your hips back toward your heels.
- Fold forward and rest your forehead on the floor, a block, or your stacked fists.
- Stretch your arms forward or rest them alongside your body.
- Breathe slowly into your back for 30 to 60 seconds, or longer as a rest.
- To come out, walk your hands back toward your knees and slowly sit up.
Easier and harder versions
Easier
Supported Child's Pose with a bolster
Kneel with your knees wide and place a bolster or stacked pillows lengthwise between them. Fold forward and rest your chest and one cheek on it. Put a rolled blanket between your thighs and calves if your hips don't reach your heels.
Knees-to-Chest on your back
Lie on your back and hug your knees toward your chest. Rest here for a similar gentle stretch without kneeling.
No kneelingStandard
Child's Pose
Follow the steps above and hold for 30–60 seconds.
Tips & modifications
- Beginner: If your forehead doesn't reach the floor, rest it on a block or your stacked fists so your neck can relax.
- Common mistake: Forcing the hips down when the knees complain. Add padding instead of pushing.
- Common mistake: Holding tension in the shoulders or pressing the forehead hard into the mat. Let both soften.
- Easier or harder: Put a rolled blanket between your thighs and calves if your hips don't reach your heels, and a pillow or bolster under your chest.
- Easier or harder: If kneeling isn't comfortable, lie on your back and hug your knees toward your chest for a similar rest.
- Safety: If you're pregnant, take your knees wide so there's room for your belly, and rest your chest on a bolster or pillows.
Safety
If you have any of the contraindications listed above, or a health condition, talk to your doctor before practicing. Stop if you feel sharp pain, dizziness, or numbness. Use props and modifications as needed, especially if you are 50+ or new to yoga.