Child’s Pose (Balasana): Your Sanctuary of Rest and Release

Child’s Pose is where I send people when they need a break, and I tell them to take it without asking. It is a resting pose, and resting is part of the practice, not a failure of it.

It gently stretches the hips, thighs, and ankles and lets the lower back lengthen. Folding forward with the forehead down also slows the breath, which is why so many people sigh the moment they arrive.

One honest thing: it is not restful for everyone at first. Tight hips, sore knees, or stiff ankles can make it hard work. The props below fix almost all of that.

How to do it

1. Kneel with the big toes touching. Knees together for a rounder back, or hip-width apart for more room in the hips and belly.
2. Sit back towards the heels. If the hips stay high, fold a blanket between the thighs and calves and rest on that.
3. Breathe out and fold forward over the thighs. Walk the hands forward as you go.
4. Rest the forehead on the floor. If it does not reach, stack the fists or use a block, so the neck can let go.
5. Choose the arms. Reach them forward, palms down, to stretch the shoulders, or lay them back beside the legs, palms up, to rest them.
6. Breathe into the back of the ribs. Feel the back widen on the inhale and settle on the exhale. Stay for one to three minutes.

Make it easier, make it deeper

If the knees complain, kneel on a folded blanket, or roll a towel and tuck it into the back of the knees.

If the tops of the feet hurt, roll a towel under the ankles so the feet are not pressed flat.

If you are pregnant, or the belly feels squashed, take the knees wide and let the torso drop between them.

To stretch the shoulders more, reach the arms forward and walk the fingertips a little further, keeping the hips heavy. You can also roll the forehead gently from side to side to ease tension in the brow.

What I watch for

The commonest thing is forcing the forehead to the floor. If it does not reach, the neck strains and the whole pose tightens. Bring the floor up with a block or stacked fists.

The second is holding on. People fold down and then grip the shoulders, jaw, and hands. Check each one on an exhale and let it go.

The third is breathing into the belly only. In this shape the belly is folded, so breathe into the back of the ribs instead. You should feel the back widen.

Where it fits

Child’s Pose is second in the foundation sequence, after Mountain Pose and before Downward-Facing Dog. It is also the place to return to whenever something feels like too much: between poses, after a backbend, or at the end of practice. One to three minutes is plenty.

If you only have a minute today, spend it here.