How to Do Child’s Pose in Yoga: 5 Benefits of Child’s Pose

Child’s pose, also known as balasana, is a beginner’s yoga pose designed to relax the body and mind. The name derives from the Sanskrit words bala, meaning “young and child-like,” and asana, meaning “seat or a seated posture.” Child’s pose can be used as a resting pose during yoga practice before and after more advanced poses.

Child’s pose boasts a few benefits for the mind and body, such as:

1. 1. Stretching: Child’s pose gently stretches your spine, thighs, hips, and ankles.
2. 2. Relaxation: Along with deep breathing exercises, child’s pose can calm your mind, reducing anxiety and fatigue.
3. 3. Blood circulation: Child’s pose can increase blood circulation to your head.
4. 4. Digestion: The light compression on your stomach in this pose can activate digestion.
5. 5. Tension relief: Child’s pose can release tension in your lower back muscles, chest, hamstrings, and shoulders.

Follow these step-by-step instructions for practicing child’s pose.

1. 1. Rest on your knees. Kneel on your yoga mat, resting your buttocks against your heels. Place your palms on your thighs and bring your feet close together. Inhale and exhale slowly, allowing your shoulders to relax.
2. 2. Bow forward. In your own time, lower your upper body onto your thighs on an exhale. Extend your arms out in front of you with your palms face down on the mat. Keep your big toes touching and spread your knees wide enough for your torso to lower between your thighs. If pregnant, be sure to spread your knees wide enough to avoid putting pressure on your abdomen.
3. 3. Lower your forehead. Rest your forehead on your yoga mat and relax your neck. For added comfort, consider placing a blanket, bolster, pillow, or your hands beneath your forehead. Close your eyes and relax your jaw. If you experience a headache during child’s pose, slowly lift your back and shoulders, keeping your neck relaxed, and sit up to take a break.
4. 4. Consider variations. If your hip joints are tight, consider keeping your knees together and lowering your torso on top of your thighs. For a more passive pose, let your arms relax behind you along your thighs with palms facing up. Place a rolled towel below your shins to take the pressure off your ankles. Use caution when practicing child’s pose if you’ve suffered a knee injury.
5. 5. Relax. Allow your muscles to loosen while you rest against your mat. For added support, place a folded blanket or pillow between your calves and the bottom of your thighs. Keep your eyes closed and focus on your body, staying mindful of any physical sensations.
6. 6. Breathe. Explore different breathing exercises while practicing child’s pose. Inhale slowly, feeling your lungs expand against your back body. While exhaling, concentrate on releasing tension from your back and stomach. Continue this breathing exercise for one to three minutes.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Postures may be modified based on your individual needs.

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