Hatha YogaChild's Pose
Bālāsana
Child's Pose, or Balasana, is a resting pose: you sit back on your heels, fold forward and lower your forehead to the mat. It's a place to recover your breath between efforts and to even out backbends. In the app Balasana shows up in 20 sequences, most often right after backbends and just before the final relaxation.
How to do it
- EnterSit on your heels, fold forward, and rest your forehead on the mat. Stretch your arms forward or lay them alongside your body.
- HoldRelax your back, shoulders, and neck. Breathe into the back of your ribs, letting go of tension with every exhale.
- ExitGently press into your hands and come up to sit on your heels.
More detail
You can keep your knees together or open them as wide as the mat. With wide knees your belly settles between your thighs and the fold gets deeper; with knees together your back rounds more. Reach your arms forward to stretch your shoulders and sides, or lay them alongside your body to let your shoulders rest.
If your forehead doesn't reach the floor, stack your fists or a block under it.
Benefits
Rest and a counterpose after backbends; calms the nervous system.
Balasana stretches your back and hips with no effort at all. Slow breaths into the back of your ribs let you feel your back widen as you inhale. That's why the pose works so well as a pause in the middle of practice and as a quiet way to finish.
Cautions
- Pregnancy — widen your knees
- Knee injuries
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Common mistakes
- Putting up with knee discomfort. Place a rolled blanket under your knees or between your thighs and calves.
- Hips hovering high above your heels. Set a cushion on your heels and sit on it.
- Head hanging in the air. Your forehead should rest on the floor or on a prop so your neck can relax.
- Holding your breath. The pose is built around slow, steady breathing.
Where it appears
- 10-Minute Morning 10 min · Beginner
- Healthy Back 15 min · Beginner
- Evening Unwind 15 min · Beginner
- Strength & Tone 25 min · Intermediate
- Balance & Focus 20 min · Intermediate
- Classic Full Practice 50 min · Intermediate
- Before Bed 10 min · Beginner
- Energy Boost 15 min · Intermediate
- Strong Core 15 min · Intermediate
- Backbends & Opening 20 min · Intermediate
- Arm Balances: Path to Crow 20 min · Advanced
- Upside-Down World 16 min · Advanced
- Yin Practice 35 min · Beginner
- Lower Back After Sitting 15 min · Beginner · voice-guided in the app subscription
- Power Wave 12 min · Intermediate · voice-guided in the app subscription
- Spine Wave 13 min · Intermediate · voice-guided in the app subscription
- Inversion Prep 25 min · Advanced · voice-guided in the app subscription
- Path to Lotus 30 min · Advanced · voice-guided in the app subscription
- Splits: Advanced Path 35 min · Advanced · voice-guided in the app subscription
- Deep Backbend 35 min · Advanced · voice-guided in the app subscription
Similar poses
Questions
How long can I stay in Child's Pose? In the app's sequences, from 30 seconds to a minute and a half. As a resting pose, you can stay as long as it takes for your breathing to settle.
Can I do Child's Pose before bed? Yes, it's part of the app's Before Bed sequence.
How do I do Child's Pose during pregnancy? The app suggests widening your knees so your belly isn't compressed. Get your doctor's go-ahead before you practice.
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