(Balasana): Techniques, Benefits, Variations

Level – Beginner

Child’s Pose


Child’s Pose Prep & Practice


Beginning on hands and knees, keep knees together or bring big toes toward each other and knees apart. Sit back, bringing hips toward heels. On an exhalation, lay your torso on or between your thighs, head and arms resting onto your mat, face and palms down.


Hips extend back and down toward heels, low back rounds and belly releases. Chest rounds, upper back releases and shoulders soften away from the ears.


Breathe into your low back, softening, expanding and creating space. Bring elbows wide and fingers to touch, releasing and softening shoulders even more. Breath is steady, head is heavy, back of the neck long, gaze soft or eyes closed.


To come out of the pose, walk the hands in toward the body, sitting back in Hero Pose (Virasana) or Easy Seat (Sukhasana)


  • Block under the head 
  • Block or blanket between heels and seat
  • Bolster to support and elevate upper body
  • Arms by sides, palms up or holding onto heels
  • Fingers spread, arms active

Physical, Mental and Emotional Benefits

  • Cooling
  • Draws awareness inward
  • Soothes the nervous system
  • Encourages breath in the back body
  • Opens the back gate of the heart
  • Releases glutes, hips, hamstrings and muscles around the knees


  • Knee or Hip Injury or Replacement
  • Foot or Ankle Injury or Sensitivity
  • Pregnancy (last trimester)
  • Significantly Low Blood Pressure

Thoughtful Sequencing

Child’s Pose (Balasana), Spread fingers and walk hands to top of mat, activating muscles of arms and hands. Walk hands to the right, pause for 3-5 breaths, walk hands to the left, pause 3-5 breaths, come back to center. Bring fingers to touch, elbows wide and rest.

Want more yoga pose tutorials? See more in my Yoga Pose Directory.