How To Do Child’s Pose (Balasana) In Yoga

Ever heard of Child’s Pose or Balasana in yoga? The Child’s Pose is an incredibly beneficial resting pose. This pose helps to ground and relax both the body and mind. Making it a great choice for restorative practice.

This article will guide you on how to properly perform the asana. So you can get the most out of your time on the mat.

By following my instructions below. You’ll soon master Child’s Pose and find yourself reaping all its wonderful benefits!

Let’s begin our journey into this nurturing posture together. Let’s explore how we can use it to help us toward our path to balance and peace within ourselves.

Video – How to do Balasana

Step-by-step Instructions

Here are the step-by-step instructions to perform Child’s Pose (Balasana):

  • Start by kneeling on your mat with your knees hip-width apart.
  • Sit back on your heels, keeping your big toes touching and your heels slightly apart.
  • On an exhale, lower your torso down towards the mat, bending forward from your hips.
  • Rest your forehead on the mat or a yoga block, if needed, allowing the back of your head to relax.
  • Extend your arms forward, placing them alongside your body with your palms facing down.
  • If it’s more comfortable, you can bring your arms back and rest them alongside your legs with your palms facing up.
  • As you settle into the pose, focus on deepening your breath and allowing your body to release tension with each exhale.
  • Allow your hips to sink towards your heels, feeling a gentle stretch in your lower back and hips.
  • If you feel any discomfort in your knees or ankles, you can place a bolster, folded blanket, or cushion between your hips and heels for support.
  • Stay in Child’s Pose for as long as you like, breathing deeply and surrendering any tension or stress.
  • To come out of the pose, gently walk your hands back towards your body, slowly rise back up to a kneeling position, and sit back on your heels.

Child Yoga Pose / Canva


  • Take slow, deep breaths and focus on relaxing your entire body in this restorative pose.
  • If it’s more comfortable, you can widen your knees slightly to create more space for your torso to rest between your thighs.
  • Feel free to make any modifications to suit your body’s needs, such as placing a blanket under your knees for extra cushioning.
  • Use props like blocks or a bolster under your forehead or chest for additional support. Or just rest your forehead on the floor.
  • It’s a gentle, grounding pose that can be used as a resting position during your yoga practice or as a way to relax and release tension at any time.
  • It can help calm the mind, relieve stress, and provide a gentle stretch for the back, hips, and shoulders.
  • Remember to listen to your body and honor your limits, adjusting the pose as necessary.
  • Seek guidance from a qualified yoga instructor if you have any specific concerns or limitations.

Balasana Benefits

Here are some benefits of Balasana:

  1. Relaxation: This a restorative and calming posture that helps promote relaxation and reduce stress and anxiety.
  2. Relieves tension: The pose allows for gentle stretching of the back, hips, and shoulders, helping to release tension and tightness in those areas.
  3. Improves digestion: The gentle compression of the abdomen can aid in digestion and help alleviate digestive discomfort.
  4. Opens the hips: The wide knee position helps to open and create space in the hips, which can be especially beneficial for those with tight hips or hip discomfort.
  5. Relieves back pain: This asana gently elongates the spine and can provide relief from lower back pain and discomfort.
  6. Restores energy: Taking a few moments in the pose, can provide a rejuvenating pause during a yoga practice or throughout the day. Helping to restore energy and create a sense of calm.
  7. Cultivates mindfulness: The asana is grounding. That invites a sense of introspection and mindfulness, allowing you to connect with your breath and turn inward.
  8. Safe and accessible: It’s a gentle and safe pose that can be modified to accommodate various body types and fitness levels, making it accessible to most individuals.

Remember that individual experiences may vary, and it’s important to listen to your body and modify the pose as needed.

If you have any specific concerns or limitations. It’s always a good idea to consult with a qualified yoga instructor in a yoga class.

Balasana Yoga Pose / Canva

There are many modifications and variations to Child’s Pose that can help you get deeper into it.

If your hips or shoulders don’t feel comfortable with a low lunge position when kneeling on the ground, try resting on your heels instead of keeping them tucked under.

You can also bring your hands out in front of you like they are in the Table Top Pose. This will open up the chest and shoulders even more.

If you find it difficult to keep your forehead resting on the floor, place a rolled-up blanket underneath it for support.

If the asana is too intense for any reason. Consider trying Bridge Pose as an easier alternative.

When practicing either pose, be mindful of any sensations that arise in order to stay safe and prevent injuries.

It’s important not to push beyond what feels right for you. Remember also that no two bodies are alike.

So pay attention to how yours responds while listening within yourself. Never compare yourself to others and trust what resonates with you most!

Common Mistakes To Avoid When Doing Child’s Pose

It is very easy to commit mistakes when doing exercises in yoga. That is why it is important to be mindful of your body alignment and form while doing this pose.

An incorrect practice can lead to injury. Here are some common mistakes that should be avoided:

  • Misalignment of the hips:
  1. Not tucking the tailbone under enough;
  2. Placing too much weight on one hip;
  3. Knees/legs are too far apart.
  • Incorrect Back Positioning:
  1. Sinking into chest or ribs instead of lower back;
  2. Rounding back excessively;
  3. Allowing shoulders to collapse inward.
  • Poor Breath Control:
  1. Holding breath during the entire duration of the pose;
  2. Not releasing full breaths with each exhale;
  3. Breathing shallowly or quickly.

With proper awareness and attention to detail, these errors can easily be avoided.

Remember that alignment and breathing are key components for a successful asana. If either of these elements becomes compromised, then it is time for an adjustment!

Let’s now take a look at some safety considerations when doing the Child’s Pose on your yoga mat!

Balasana Safety Considerations / Canva

Safety Considerations

Balasana is a resting pose. But before attempting Childs Pose, take some time to warm up your body with several sun salutations or other gentle stretches.

This will help you prepare both physically and mentally for the pose itself.

When performing the pose, be mindful not only of correct posture but also of any tightness or discomfort in your muscles.

If at any point during the practice, something doesn’t feel right, it’s best to come out of the pose or modify it until you find one that works for you.

Taking these steps can ensure that your practice is safe while still being beneficial. An essential part of injury prevention in yoga.

How To Increase The Intensity Of Child’s Pose

Now that we have covered some common mistakes to avoid and the safety considerations. Let’s look at how to increase the intensity in your practice.

To add challenge and deepen your practice, start by lengthening the pose with each inhale and exhale.

As you move through this pose, focus on keeping your spine long and maintaining a level of concentration throughout.

Additionally, use props such as blocks or bolsters to explore new variations of the pose.

This will help you create more space in the shoulders and hips. You can also repeat movements like rocking back and forth for an added element of challenge.

To take it one step further, try incorporating Ujjayi breathing into your poses. This breath works to bring oxygen deep into the body while helping keep tension from building up.

With each inhalation, feel free to expand outwards. With each exhale, soften deeper into the pose.

Through these mindful breaths, you can connect more deeply with yourself and experience greater relaxation within the posture itself.

As you continue practicing, stay open to exploring different ways of deepening your practice. Even further to reap all its benefits!

Connecting with your breath is an important part of any yoga practice so let’s dive into that next.

How To Connect With Your Breath In Child's Pose / Canva

How To Connect With Your Breath In Child’s Pose

Breathing consciously and mindfully is the foundation of all yoga practice. Before diving into a pose. It’s essential to connect with your breathwork and cultivate mindful breathing.

To start, allow yourself some time to settle in. And invite awareness to your body through gentle movements or by simply sitting still. Then, draw attention to your breath.

Notice its depth and speed, without trying to change it at this stage. As you inhale deeply, feel the air fill your lungs from the bottom up.

Until they are completely full before slowly releasing on an exhalation. Do several rounds like this until you find a rhythm that feels comfortable for you.

If you’d like more guidance as you explore conscious breathing, try counting each inhalation and exhalation.

Start from one up to four before looping back around again. You can also use affirmations such as, “I am enough” or “My heart is open,” while focusing on the breath.

Repeat them silently throughout the process. This simple technique helps ground us in our bodies. While calming the mind so we can move further into our practice with ease.

Props And Accessories To Enhance Your Child's Pose Practice / Canva

Props And Accessories To Enhance Your Child’s Pose Practice

Yoga blocks, bolsters, and straps are all great tools for enhancing your Child’s Pose practice.

Yoga blocks help support the body in this pose by providing an extra level of stability and height where needed. Blocks allow you to adjust your arms into more comfortable positions.

This can then help increase flexibility in your shoulders. You can also place one block under each knee or shin to reduce strain on the lower back during this pose.

Yoga straps can be used to hold onto both feet. If the traditional Child’s Pose does not feel accessible enough. Due to limited hip mobility or range of motion in the spine.

Straps are particularly helpful if you have difficulty reaching around your legs with your hands. Straps may also be necessary to assist you when elevating your torso away from the floor.

Utilizing these props allows you to gain greater insight. Into what works best for your individual body type. While allowing yourself an opportunity for further exploration of this calming yoga posture.

Now let’s look at some tips for beginners on how to get into Childs Pose properly.

Tips For Beginners When Doing Yoga Pose

First off, start by getting comfy on all fours. Like when playing with kittens.

Then, exhale deeply as you bow forward until your forehead touches the mat. Your arms should be stretched out right in front of you if possible.

Now, this is where things get really zen. Take some time to relax here and breathe deeply while feeling every bit of tension melt away from your body. It feels nice, doesn’t it?

Once you feel ready to come out of Child’s Pose, slowly press back up to your hands and then straighten up onto your knees again.

Remember that not everyone will achieve the same level of flexibility right away. Just keep practicing until it comes naturally.

With enough dedication and mindfulness, beginners can master amazing yogic poses such as the Child’s Pose within no time at all!

Frequently Asked Questions Balasana / Canva

Frequently Asked Questions

How Long Should I Stay In Child’s Pose?

This question has no definitive answer. Since everyone’s experience will be different when practicing this pose.

Depending on what you need from your practice. Staying too short or too long can impact its effectiveness.

Generally speaking, though, it is recommended to stay in the pose between 30 seconds to 5 minutes. Try adjusting this duration until it feels just right for you!

Here are a few things to keep in mind when deciding on your own time frame:

  • Consider if you have any physical limitations that may affect how long you spend in the posture.
  • Pay attention to the sensations arising within your body while in this posture. Notice what feels good and tolerable versus uncomfortable or painful.
  • Check in with yourself emotionally during each round so that you don’t overstay and cause unnecessary strain.

Use these tips as guidelines while taking some time to explore what works best for YOU!

Aspire to find an equilibrium where you feel supported, without becoming complacent or running out of energy.

What Muscles Does Child’s Pose Target?

The primary muscle group worked by are those located in the hips and back. This includes your glutes, hamstrings, spine erectors, quadriceps, and hip flexor muscles.

All these areas can be stretched deeply with this posture. This pose then helps improve flexibility over time in those areas.

Additionally, it releases tension from tight spots throughout the lower half of your body while also providing a gentle massage to your internal organs due to its compressive nature.

Are There Any Risks Associated With Child’s Pose?

This is an important question to consider before practicing this pose. When done correctly, it can have many benefits. However, if not practiced properly, it can cause a few risks as well.

One such risk includes knee pain. Due to improper alignment or overstretching of muscles. If you feel discomfort in your knees when performing this pose.

Be sure to back off on the intensity and re-adjust yourself into proper alignment again.

Additionally, those who have lower back issues should take extra caution. This is because it involves flexing the spine which could aggravate pre-existing conditions.

Is Child’s Pose Suitable For People With Back Or Knee Injuries?

If you have any injuries, talk to your doctor first before starting a new pose.

The key to getting into safely if you have any kind of injury is to go slow and listen to your body.

If at any point when doing exercising, the bending causes pain or discomfort in either your back or knees. Stop immediately and gently get out of the pose.

It might take some time to find what works best for you.  In terms of how deep.

You can comfortably move into the asana while managing your specific injury. But once you get there. Let gravity do its work as you hold the position for 10–30 seconds (or longer!).

This will give all muscles involved an opportunity to stretch deeply. It will also help loosen tightness around joints which may reduce inflammation caused by an injury.

Reflections During Child’s Pose

It’s a great way to end your yoga practice. It allows you to tune into yourself and take stock of what has been accomplished during the session.

To further emphasize this feeling, it helps to focus on how your body feels in each pose. As well as any mental or emotional shifts that occurred over the course of the practice.

The following table provides some reflections you can use when concluding your yoga practice:

AcknowledgeRecognize accomplishments throughout the practice.
ReleaseLet go of tension or stress felt during poses.
CelebrateTake pride in completing a challenging sequence or simply finding stillness in one position.

Above all else. Remember that ending your practice with this pose means taking time for self-care and introspection.

This closed posture supports deep breathing which not only relaxes the physical body but also calms our minds after engaging in active poses.

Allow yourself to enjoy these few moments before transitioning out and moving on to other activities. It will leave you refreshed and ready for whatever comes next!

Childspose Conclusion / Canva


Child’s Pose is one of the most popular poses in yoga. For good reason. It offers a relaxing way to stretch and lengthen muscles, reduce stress, and soothe away any aches or pains.

To get the most out of your practice, it’s important to stay in the pose for at least 30 seconds.

While taking deep breaths throughout. This will help you to relax fully into the posture and reap its benefits.

In addition to stretching your spine, hips, ankles, shoulders, arms, and neck. All areas that may become tense during periods of high stress.

This asana also targets your glutes and inner thighs.

Remember not to push yourself too hard if you are recovering from an injury or feeling lightheaded. Also, always consult your doctor before attempting any new exercise routine!

With regular practice and proper form, you’ll soon be able to master this calming position like a pro!