Child Pose



  • Gently stretches your lower back, hips, thighs, knees, and ankles
  • Relaxes you spine, shoulders, and neck
  • Increases blood circulation to your head which reduces headaches
  • Massages your internal organs
  • Calms the mind (central nervous system) thus helping relieve stress and tension
  • Pose

  • Cautions

  • Modifications

  • Knee injuries or problems like cartilage or ligament tears
  • Ankle problems
  • Avoid for those with high blood pressure, eye or ear infections
  • Pregnancy
  • Diarrhea
  • Place your forehead on your fist or a cushion if your head does not easily rest on the floor.
  • Leave arms forward, about shoulder width apart if your head can rest on floor, but neck is not comfortable or your buttocks are high from the heels.
  • Place a cushion between the buttocks and your heels if the stretch across the knees is too deep.
  • Place a thin cushion or rolled up towel under your ankles if the stretch is too deep for the ankle joint or if the foot muscles are cramping.
  • Images
  • Step-by-step

Balasana (bah-LAHS-anna)
bala = child
To perform Child Pose

  1. Start by kneeling on your hands and knees.
  2. Release your toes on the floor and separate your knees about hip width apart.
  3. As you exhale, slowly lower your buttocks towards your heels feeling the tailbone lengthen away from the back of your pelvis.
  4. As your torso folds over your thighs, lengthen the back of your neck before your forehead rests on the floor.
  5. Lay your arms by the thighs with palms facing up and feel how the weight of your shoulders lightly spreads the shoulder blades.
  6. Take several slow breaths into the belly and lower your back as you rest here.
  7. As you exit, inhale and lengthen the torso forward over the thighs and rise up as the tailbone presses down into the pelvis and towards the heels.
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