Yoga · Beginner
Child's pose
Balasana
Also called Resting pose
Child's pose is a kneeling rest pose that gently stretches the back, hips, and thighs. Many classes use it as a reset between harder poses. Good form keeps it truly restful, so your knees, hips, and neck stay comfortable while your breath slows down.
How to do Child's pose
- 1Kneel on your mat with your big toes touching and your knees about hip width apart or wider.
- 2Sit your hips back toward your heels as far as feels comfortable.
- 3Walk your hands forward and lower your chest toward the mat between your thighs.
- 4Rest your forehead on the mat, a block, or a folded blanket.
- 5Keep your arms long in front of you, or rest them alongside your body with palms up.
- 6Soften your shoulders and jaw, and breathe into the back of your ribs.
- 7Stay for five to ten breaths, then walk your hands back and rise slowly to kneeling.
Common mistakes and how to fix them
The forehead does not reach the mat, so the neck strains.
Place a block or folded blanket under your forehead so your head is fully supported and your neck can relax.
The hips hover high above the heels.
Widen your knees or place a folded blanket between your hips and heels so you can settle back without forcing it.
The shoulders hunch toward the ears with the arms extended.
Bend your elbows slightly or bring your arms back alongside your body, then let your shoulder blades widen.
Pressure builds in the knees or the tops of the feet.
Add a folded blanket under your knees or ankles, and ease out of the pose if the pressure stays.
Modifications
- Rest your chest on a bolster or stacked pillows for a more supported version.
- Place a rolled blanket behind your knees to reduce the depth of the knee bend.
- Keep your knees together for a rounder back stretch, or apart to make room for your chest and belly.
- Rest on your back with your knees hugged in if kneeling is not comfortable.
Benefits
- Gently stretches the lower back and hips.
- Lengthens the thighs and the tops of the feet.
- Gives you a calm place to rest between harder poses.
- Encourages slow, steady breathing.
Breath
Breathe slowly through the nose and feel your back ribs widen with each inhale. Let each exhale help your hips settle a little closer to your heels.
Take care
Take care with knee or ankle injuries and use extra padding, or skip kneeling entirely if it hurts. Stop if you feel sharp pain.
Child's pose questions
How long should I stay in child's pose?
Five to ten slow breaths is a good start. You can stay longer, up to a few minutes, whenever you need a rest during practice.
Why does child's pose hurt my knees?
Deep knee bending can feel intense when the knees or thighs are tight. Try a blanket behind your knees or under your hips, and skip the pose if the discomfort continues.
Should my knees be together or apart in child's pose?
Both are fine. Knees apart gives more room for the chest and hips, while knees together creates a rounder stretch through the back.
