Child’s Pose Balasana


Balasana: Child’s Pose

Balasana (bah-LAHS-anna), also known as child’s pose, is a gentle resting pose that stretches the hips, thighs, and legs while calming the mind and relieving stress and tension. Balasana’s dome shape provides the perfect pose for refocusing and enhancing the benefits of the breath.


  • Bala: child
  • Asana: pose


This mild resting pose stretches the lower back, hips, and legs. While this can help with relief from discomfort and prevent strain, exercise caution. Go slowly and don’t push your body beyond its limits.

Physical Benefits:

  • Gently stretches your lower back, hips, thighs, knees, and ankles.
  • Relaxes your spine, shoulders, and neck.
  • Increases blood circulation to your head, minimizing headache symptoms.

Energetic Benefits:

  • Calms the mind and central nervous system.
  • Relieves stress, fatigue, and tension.

Mudra: Prana Mudra

The prana mudra is believed to elicit our life force (prana) and activates the svadhistana (root) chakra. This gesture offers a stabilizing, calming feeling while stimulating the nourishing energy drawn from the floor.

With each hand, place the tips of the thumb, ring finger and little finger together. Keep your other fingers extended.


“Om somaye namaha”

Chanting this mantra is believed to call upon the revitalizing and restorative nectar (soma) that the moon elicits in Hindu mythology. It is believed to be helpful in relieving stress that can leave us exhausted in our daily lives.

Preparatory Poses:

  • Heros pose | Virasana

Contraindications and Cautions:

This pose is a gentle, relaxing exercise, but you should still check with a doctor before performing the pose if you have any of the following conditions:

  • Knee injuries or problems like cartilage or ligament tears.
  • Ankle problems.
  • High blood pressure, eye or ear infections.
  • Diarrhea.


  • Place your forehead on your fist or a cushion if your head does not easily rest on the floor.
  • If your knees are uncomfortable, place a cushion between your hips and your heels for support.
  • If your ankles or feet are uncomfortable, place a thin cushion or rolled up towel under your ankles.


  1. Start in a tabletop shape, on your hands and knees.
  2. Release the tops of your feet to the floor and bring your knees wider than your hips, big toes touching.
  3. Slowly lower your hips towards your heels.
  4. Walk your hands forward and rest your head on the floor or a prop.
  5. Take several slow breaths into your belly and chest.
  6. Gently release back to tabletop.


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