How to Do Child’s Pose in Yoga (Guide to Balasana)

Child’s Pose is a beloved yoga posture that gives us a chance to take a moment to rest and relax when life seems hectic or a class becomes too intense.

But besides the restorative benefits of this yoga pose, it is also an excellent pose for stimulating the digestive system, stretching the lower back and inner thighs, and opening up the sides of the body. 

“Child’s Pose is one of those postures that I return to again and again as an opportunity to rest, restore, and tune inwards,” says Yoga Answered contributor Isabella Koepf. “Energetically, this pose offers us the ability to connect with our inner child and provide them with the love, care, and comfort that they may not have previously received.”

Child’s Pose Quick Look

Sanskrit Name: Balasana
Pose Type: Forward Bend Yoga Poses, Hip-Opening Yoga Poses, Restorative Yoga Poses
Difficulty Level: Beginner pose
Targets: spine, hips, thighs, ankles, feet, shoulders, arms, and forehead
Benefits: Stretches the spine, ankles, thighs, and shoulders, stimulates the digestive system, improves blood circulation, promotes relaxation and restores the nervous system, opens the hips and knees, massages the internal organs, relieves fatigue, boosts energy, lengthen the spine
Preparatory Poses: Thunderbolt Pose, Downward-Facing Dog Pose, Seated Forward Bend Pose, Hero Pose, Extended Puppy Pose

How to Do Child’s Pose Step-By-Step

  1. Begin in Thunderbolt Pose by bringing your big toes to touch behind you and sitting back in a kneeling position on your calves.
  2. Walk your hands forward on your mat as you lower your chest down toward the floor.
  3. Stretch your arms as far as is comfortable forward and try to rest your forehead on the ground.
  4. Try to bring your hips towards your heels, but if they cannot reach your heels, then you can also place a block underneath your forehead or a rolled-up blanket between your hips and calves.
  5. If the compression on your abdomen is too strong, you can also widen your knees to create more space for your abdomen to rest between your thighs.
  6. To exit the pose, slowly walk your hands back toward your knees and lift your chest up to return to a seated position in Thunderbolt Pose.

Beginner’s Tip

A restorative version of Child’s Pose is a wonderfully nourishing way to practice this posture. To make it more supportive, try placing a bolster between your legs, or you can place a block underneath the bolster to put the bolster on an angle and support your chest more.

To further release stress in this pose, try placing a block underneath your forehead and rocking your forehead from side to side, applying gentle pressure across this area as a soothing massage.

For a deeper stretch in your throat, you can also try placing your chin on the ground but avoid straining too deeply. Child’s Pose is a restorative posture, so make sure to find a comfortable position and allow your nervous system to fully rest and reset by practicing deep breathing throughout this pose.

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