POSTURE BREAKDOWN: Child's Pose (Balasana)

childs pose

Child's Pose (Balasana)


  1. Kneel on the ground.
  2. Press your big toes together, separate your knees wider than hips distance apart, and sit back on your hips.
  3. Reach your arms out in front of you, palms down to the ground reaching forward.
  4. Lengthen your spine by reaching your tailbone back towards your heels and the top of your head forward.
  5. Rest your forehead on the ground.
  6. Hold for 30 seconds to a few minutes.
  7. After a few minutes, rise back up on your knees.

MODIFICATION: For a shoulder release, keep your arms along your body reaching your hands back to your feet. Palms up or grasp onto your heels. Release your shoulders to the ground.

Benefits (Source: Yoga Journal)

  • Gently stretches the hips, thighs, and ankles
  • Can calm the brain and help relieve stress and fatigue


Be cautious in this pose if you are pregnant.

Prep Poses (do these before child's pose)

Follow-Up Poses

  • Any poses