Child’s Pose (Balasana)
Pose Overview
| Common Name | Child's Pose |
| Traditional Sanskrit Name | Balasana |
| Sanskrit Name Pronunciation | bah-LAHS-ah-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Tip of the nose |
Child's pose, also known as Balasana in Sanskrit, is a restorative yoga pose that is often used as a starting point for many yoga sequences. The pose is meant to be a gentle, calming, and grounding pose that helps to relax the mind and body.
The name of the pose comes from the fact that it resembles a child in a fetal position, with the head and arms resting on the floor and the knees bent up towards the chest. The pose is said to be beneficial for reducing stress and anxiety, as well as for soothing the nervous system and promoting a sense of inner peace. It is also said to be helpful for stretching out the back and hips, and for relieving tension in the neck and shoulders.
Benefits of Child's Pose
Child's Pose is a restful and calming pose that can help to stretch the hips, thighs, and ankles while also relieving stress and tension in the back and shoulders. It can also help to improve digestion and reduce symptoms of fatigue and insomnia.
How to Enter Child's Pose
- Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
- Bring your big toes together and sit back on your heels, keeping your knees hip-width apart.
- Lower your torso and head down to the floor, stretching your arms out in front of you.
- Keep your forehead resting on the floor, and relax your entire body.
How to Exit Child's Pose
- Slowly raise your head and torso up to a kneeling position.
- Come back to a tabletop position on your hands and knees.
- Take a few deep breaths and return to your starting position.
Common Child's Pose Modifications & Variations
- If sitting back on your heels is uncomfortable, try placing a folded blanket or cushion between your heels and your sitting bones.
- To deepen the stretch in the hips and thighs, try sitting on the edge of a block or bolster.
- To release tension in the neck, try turning your head to one side and resting your cheek on the floor.
Common Mistakes with Child's Pose
- Arching the back: Make sure to keep your back in a neutral position, with your shoulders and hips aligned.
- Placing the hands too far forward: Keep your hands close to your body, directly under your shoulders.
Safety Guidance
If you have any knee injuries or conditions, take care to keep your knees comfortably apart and avoid sitting back on your heels. If you have any lower back injuries or conditions, take care to keep your back in a neutral position and avoid arching or rounding your back.
