How to do Balasana (Child’s Pose)

A resting pose which focuses on your thighs and helps to relieve back pain. The regular practice of this pose with full gravitational pull can bring physical, mental and emotional balance in your life.

Bala-Child | Asana-Pose

This asana is pronounced as BAHL-ahs-ahna, Sanskrit- बालासन. Balasana gets its name from the Sanskrit word ‘Bala’ which means child and asana mean pose. This asana resembles the fetal position. This asana is normally practiced when you need to be relaxed during the yoga session.

Benefits of Child’s Pose

  • This posture is helpful to rest and relax the muscles of your body.
  • It restores vitality physically, mentally and emotionally by reducing stress and anxiety.
  • This pose promotes blood circulation throughout your body.
  • Stretches ankles, hips, thighs and tendons, muscles and ligaments of the knee area.
  • Relieves pain in the lower back and neck; stretches and lengthens the spine.


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from high blood pressure, diarrhea, knee or back injuries should avoid this pose.

Steps to do a perfect Child’s Pose

Always practice this pose with closed eyes, listening to the sound of your breath.


  • Start with kneeling down on the floor. Now, sit on your heels and ensure to touch your big toes each other. Keep your hips on your heels.
  • Inhale and while you exhale, lower your head on the mat and stretch your hands forward.
  • While you bend forward, rest your torso between your thighs.
  • Place your arms in front of you, so that they are in line with your knees.
  • Press your thighs against your chest and breathe gently.
  • Touch your head to the ground and rest for few minutes.
  • Now, stretch your front torso. Inhale and lift from the tailbone while it pushes down into the pelvis.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

Beginners can place a pillow to support their head if they are feeling uncomfortable to place the head on the floor. You can also place your hands beside your body, alongside your torso, with your palms facing upwards. This is the variation of Child’s pose.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

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