How to do: Childs Pose (Balasana)

Targets: Resting Pose

Level: Beginner

Child’s Pose is a beginner’s yoga pose and performed in almost every yoga class you are going to do.

It is often performed to rest between more difficult poses. It is the most important resting posture and gives a gentle stretch to various parts of your body.

This position stretches the thighs, hips and ankles and helps the body and mind to relax.

It can be used after a challenging vinyasa sequence or after a long hold in another pose.

It is also a great counter pose for back extensions.

You can also use it as a foundation for your breathing practice, since it encourages slower breathing.

There are several Child’s Pose variations, and each will help you target a different part of the body to relieve a different area of tension.

In yoga, even resting poses need good form to help you stretch out the right way.

This is because it’s simple, relaxing, and great for improving mobility and relieving stiffness.

1. Kneel on your mat keeping the tops of the feet on the floor and your toes together, your knees can be together or hip-width apart.
2. Having the knees wide gives a deeper stretch to the hips and thighs.
3. Sit up straight to lengthen the spine.
4. On an exhale, lower your chest, and forehead to the floor at the top of your mat. Simultaneously stretch your arms forward with your palms facing down, leaving your tailbone on your heels. Keep your arms long and extended and fingers spread wide.
5. With the knees together variation your belly will be resting your thighs.
6. Alternatively, you can extend your arms alongside your body. Here your palms should be facing up to allow for inward rotation of the shoulders.
7. Gently push your hips back with your hands to keep your tailbone in contact with your heels.
8. Breathe. While exhaling, concentrate on releasing tension from your back and stomach. Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.
9. Hold for 7 breaths or as long as needed.
10. To release the pose, gently use your hands to walk your torso upright to sit back on your heels.

Modifications for Childs Pose (Balasana):

Because Child’s Pose is a resting pose you should make whatever modifications is needed to feel comfortable, safe, and supported in the pose. Here are some modifications to try.

• Keep your knees together instead of separating them if that is more comfortable for you. By spreading your knees wider apart you make space for a deeper stretch in the hips. But only spread your knees as wide as is comfortable
• You can curl the toes under if it is uncomfortable to have the feet flat.
• To take the stress off your ancles you can place a rolled towel underneath your shins close to your ankles. This will allow you to keep your ankles bent.
• For extra knee padding you can place a towel underneath your knees.
• If your butt can’t reach your heels there will be extra tension on your knees. You can place a rolled towel between the back of your thighs and calves for support.
• For a restorative variation of this pose you can place a bolster or pillow under your chest and hold the pose for up to 10 minutes. This will also help if you feel excessive pressure on your lower back when dropping all the way to the floor.
• If you’re pregnant, place a bolster underneath your torso for support. Spread the knees wide apart to remove any pressure on the abdomen.
• When your head doesn’t reach the mat. Place your forehead on a firm bolster, pillow or yoga blocks. Or you can make fists and stack your hands, then rest your forehead on your stacked fists.
• By keeping your arms extended you make the pose more active. In this variation you open the shoulders and chest. For a more restorative pose your arms should rest alongside your thighs.

Variations for Childs Pose (Balasana):

Child’s pose is a basic yoga pose but like all other poses there are modification and variations to make it more accessible or more challenging.

1. Side stretch variation – start in Child’s pose with your arms extended forward. On an exhale, walk your hands towards the left and push your hips right until you feel a comfortable stretch. Stay there for 3 to 5 breaths, then on an inhale walk your hands back to the center and repeat on the other side.
2. Open the knees wider to slide the arms between the legs reaching under the body and turn the head to the side.

Seated Childs Pose (Balasana):

If your knees and ankles cannot handle any type of flexion at all. Here is a seated version that will still give you all the benefits.

How to enter seated Childs Pose?

1. Sit on the edge of your seat with your upper thighs still supported.
2. Position your ankles directly below your knees on a vertical position.
3. Rest your elbows on your legs or knees.
4. Rest your head into your palms.
5. Focus on the curve your back is creating from the top of your head all the way down to your tailbone.

The Benefits of Childs Pose (Balasana):

Although Childs Pose is seen as a resting pose it is so much more than just an opportunity to take a break. Here are some of the many benefits that Childs Pose has to offer to rejuvenate the mind and body.

• Child’s Pose is a good stretch for the back, hips, thighs, hamstrings, and ankles.
• It also helps to relieve back pain. By releasing tension in your lower back muscles, chest and shoulders.
• Child’s pose helps to calm your mind and reduce anxiety.
• It improves mental focus and helps to relieve fatigue.
• It stimulates blood flow and improves blood circulation.
• It improves digestion through the gentle compression of your stomach which massages the abdominal organs
• Relieves pain in various parts of the body.
• Childs Pose can be used as a counter pose to back bends.

Safety and Precautions:

Always work within your own range of limits and abilities.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. Here are tips to keep you safe during your practice.

• Avoid Child’s Pose if you have a recent ankle or knee injury. Substitute Childs Pose with Corpse pose as a resting pose.
• If you are in your last trimester of pregnancy, spread your legs wider and don’t press your stomach onto your thighs.
• If you have a shoulder injury, keeping your arms by your side will provide the most support.
• If you feel any pain, ease out of the pose.
• Try the wide-legged version if you feel any pressure or discomfort in your hips.

Tips For Beginners:

• Use Child’s Pose when you need to take a rest between poses.
• Breathe deeply allowing your spine to lengthen with each inhalation. Stretch a little deeper with each exhalation.
• You can position your knees much wider, at the edge of your mat, if it feels more comfortable.
• Make sure to use props or modifications if you can’t stay in the pose comfortably. It is a resting pose after all.
• Use padding under your knees or ankles if you need to.

How To Breathe In Child’s Pose:

To get the full benefits of Child’s Pose, you must get the form and breathing right.

In Child’s pose you keep your chest pressed against your thighs, this restricts your abdomen from expanding too much forcing you to breathe into your ribs.

This leads to slow intentional breaths. This controlled breathing will decrease your heart rate and help you relax.

When breathing in Child’s Pose you should focus on:

• your lower back lifting on the inhale
• your lower back falling on the exhale

Related Article: Breathing exercises, or pranayama for beginners.