Pose library›Restorative poses
Beginner · Restorative

Child's Pose
Balasana

A quiet resting shape often used to pause, breathe and gently lengthen the back body.

Instructional illustration of Child's Pose
LevelBeginner
Pose typeRestorative
Primary focusHips, Back

How to practice Child's Pose

  1. Kneel with big toes touching and knees together or comfortably apart.
  2. Sit the hips toward the heels.
  3. Fold forward and rest the forehead on the mat or a support.
  4. Extend the arms forward or rest them alongside the body.

Practice tips

  • Place a cushion beneath the forehead or torso.
  • Let the breath widen the back ribs.
Practice note: Adjust knee width and support generously if the knees or hips feel compressed.
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Understanding Child's Pose

Child’s Pose, or Balasana, is a kneeling resting position that can be practiced with the knees together or apart. The forehead may rest on the floor, stacked hands, a block or a bolster. It should offer support rather than require the hips to touch the heels.

What if the hips do not reach the heels in Child’s Pose?

Place a folded blanket or bolster between the calves and thighs, or keep the hips higher. You can also widen the knees and support the torso so the position does not strain the knees, ankles or hips.

Common practice points

  • Arrange props before settling into the position.
  • Make sure the neck and lower back feel supported.
  • Leave the pose slowly if numbness, tingling or discomfort develops.

Prepare and progress

Review the steps before entering the pose, use the suggested modifications early, and leave enough energy for a controlled exit.

Useful preparations

Legs Up the Wall Viparita KaraniCorpse Pose SavasanaReclined Bound Angle Supta Baddha Konasana

Progress is not measured by how closely a pose matches a photograph. Comfort, breathing and control are more useful guides.