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Balasana- Child’s Pose

Balasana, or Child’s Pose, is a restorative yoga pose with calming and grounding effects. It gently stretches the lower back, hips, and thighs while promoting relaxation and stress relief. This pose serves as a rejuvenating break between more dynamic postures and contributes to improved posture, pain reduction, and overall well-being.

Benefits Of Child’s Pose

  1. Stretches: Child’s pose stretches the hips, thighs, lower back, ankles, and knees.
  2. Fatigue Relief: It aids in relieving fatigue, providing a rejuvenating effect.
  3. Calming Effect: The pose promotes a sense of calmness for both the mind and body.
  4. Resting Pose: Child’s pose can be utilized as a restful posture at any time.

Instructions (Step-by-Step)

  1. Starting Position: Sit on your heels, keeping knees apart at mat distance, and lower your head toward the floor.
  2. Arm Placement: Choose to stretch arms forward, by your side, or place hands under your forehead.
  3. Breathing Focus: Inhale, directing your breath to your lower back.
  4. Duration: Stay in this restful position for 30 seconds to several minutes.
  5. Exiting the Pose: To come out, exhale and slowly roll up, vertebra by vertebra, or return to a seated position with a straight spine.

Common Mistakes Of Child’s Pose

  1. Lack of flexibility: Some struggle with buttocks not reaching the heels due to hip and back muscle inflexibility.
  2. Tension in neck and shoulders: If there’s tension, the forehead may not touch the floor, causing discomfort.
  3. Shallow breathing: Forgetting to breathe deeply can limit oxygen flow, affecting muscle relaxation and overall benefits.
  4. Losing focus: Balasana is introspective; maintaining inner awareness and connection is crucial for its full benefits.

Precautions Of Child’s Pose

  1. Starting Position: Begin on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
  2. Hips to Heels: Sit back on your heels, allowing your hips to sink towards your heels.
  3. Forward Fold: Extend your arms forward on the mat, lowering your chest towards the floor.
  4. Forehead Down: Rest your forehead on the mat, or if it doesn’t reach, you can use a block or a folded blanket for support.
  5. Relaxation: Let your whole body relax into the pose. Breathe deeply and stay in the pose for as long as feels comfortable.
  6. Exit: To come out, gently walk your hands back towards your body, lifting your torso.


  1. Place a blanket under the hips, knees, and/or head. A yoga block can also be used under the head or hips.
  2. If pregnant, spread the knees wide apart to remove any pressure on the abdomen.


  1. Side Stretch Variation:
    • Begin in Child’s pose with arms extended forward.
    • On an exhale, walk your hands to one side for a comfortable stretch.
    • Hold for 3-5 breaths, then inhale and return. Repeat on the other side.
  2. Enhance Restfulness:
    • Boost the restorative aspect by using a bolster or pillows for complete support.

Child’s Pose For Beginners

Tips For Beginners

  1. Comfortable Rest: Child’s pose aims for comfort and relaxation while enhancing hip and back flexibility.
  2. Wider Knee Placement: For added comfort, widen your knees, creating more space, especially for those with a larger belly or breasts.
  3. Forehead Support: If your forehead doesn’t comfortably reach the floor, use props or stack your fists to provide necessary support.
  4. Padding for Comfort: Place padding under your knees or ankles as needed for extra comfort during the pose.

Practice Child’s Pose For Beginners By Following These Steps

  1. Kneel on your mat with thighs apart.
  2. Sink the buttocks to the heels and curl the spine as you fold the body forward.
  3. Draw the forehead down towards the ground.
  4. Breathe deeply into the back of the body.
  5. Extend the arms away for a more active experience or allow them to rest behind with palms facing up.
  6. Feel the support of the earth beneath you and continue deep breathing.

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