How to Do Balasana Pose | Child’s Pose

Child’s Pose is one of those poses that feels  so nurturing. It’s our go-to whenever we need a moment to pause, reset, and come back to ourselves. Whether you’re right in the middle of a sweaty flow or you’ve just had a long day, this pose is always there to catch you, to hold you.

It’s a gentle way to stretch out the lower back, hips and ankles while letting the shoulders completely soften. We love how inclusive this pose is; it meets you exactly where you are, whether you need a deep stretch or a restorative moment of stillness.

In this guide, we’ll walk you through how to find your own version of Child’s Pose so you can feel completely supported on your mat.

How To Do Balasana (Child’s Pose)

Start on all fours
Start on all fours in a tabletop position. Align your wrists some what under your shoulders and your knees under your hips, feeling a lovely natural length through your spine.

Sink back to heels
Slowly shift your hips back to rest on your heels. If your hips feel a bit far from your heels, feel free to tuck a folded blanket or a bolster in between for extra support,honour what your body needs!

Fold your heart down
As you exhale, gently fold your torso forward between your thighs. Let your forehead rest softly on the mat or, if the floor feels a bit far away, rest your head on a block or your stacked hands.

Choose your arm variation
Reach your arms out in front of you with palms down for a slight stretch, or drape them back towards your feet with palms up to let your shoulders completely melt. There’s no perfect way, just what feels good for you.

Adjust your knees
You can keep your knees together for a deeper back stretch, or widen them towards the edges of your mat to create more space for your belly and a deeper opening through the hips.

Breathe and surrender
Close your eyes and feel into the pose. If you’re practising Yin Yoga, you might stay here for 3-5 minutes, letting gravity do the work as you breathe into your back body.

The Benefits of Balasana (and Yoga in General)

Physically, Child’s Pose is a total dream for releasing tension. It gently stretches the lower back, hips, and thighs, making it the perfect antidote if you’ve been sitting at a desk or standing on your feet all day. The gentle compression of the belly against the thighs also gives your internal organs a soft massage, which can be really supportive for your digestion and help ease any bloating.

Beyond the physical, this pose is like a warm hug for your nervous system. By folding inward and resting your forehead down, you’re sending a signal to your brain that it’s safe to relax. It activates the parasympathetic nervous system, helping to lower stress and quieten a busy mind. This is what we love about Yoga, it’s not just about becoming more flexible or strong. It’s about creating a safe space within yourself to simply be, exactly as you are.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Constructive Rest Pose
• How to Do Cosmic Egg Pose
• How to Do Ardha Uttanasana Pose | Halfway Lift Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training, along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself, this training meets you where you are.

Always merrymaking,
Emma + Carla