How to Do Child’s Pose (Balasana): Step by Step Guide for Beginners

What Is Child’s Pose (Balasana)?
Child’s Pose, known as Balasana in Sanskrit, is a foundational resting posture that gently stretches the hips, thighs and lower back. It supports relaxation, helps reduce stress and encourages slow, mindful breathing. This pose is often used at the beginning and end of a yoga session to ground the body and calm the nervous system.

When You Should Avoid This Pose
Avoid Child’s Pose if you have a leg or lower back injury or if you have recently had surgery. If you experience knee discomfort, place a folded blanket under the knees or between the calves and thighs.

Watch the Child’s Pose video tutorial

Watch the full tutorial here:

How to Do Child’s Pose in 3 Easy Steps

1. Set your foundation.
Begin kneeling on the floor. Bring your big toes together and widen your knees to hip width or wider. Exhale and lower your torso forward toward the ground.

2. Extend your arms.
Stretch your arms forward for Extended Child’s Pose. Allow your chest to soften towards the floor and relax your forehead down.

3. Hold and release.
Stay in the pose for as long as it feels comfortable. Breathe deeply and let your body settle into rest. When you are ready to come out, walk your hands back and rise slowly.

Variation: Child’s Pose with a Blanket
Place a blanket between your thighs or under your forehead for added support if it feels challenging to lower fully to the ground.

Common Questions About Child’s Pose (People Also Ask)

Is Child’s Pose suitable for beginners
Yes, it is one of the most accessible and grounding yoga poses.

Should my knees touch the ground
Knees can be together or apart depending on comfort.

What does Child’s Pose help with
It relieves back tension, lowers stress and promotes calm breathing.

Can I stay in Child’s Pose for a long time
Yes, it is safe to stay in the pose for several minutes.

Preparatory Poses
• Hero Pose Virasana
• Happy Baby Pose Ananda Balasana

Follow Up Pose
• Corpse Pose Savasana