Child Pose
Description
Child's Pose (Balasana in Sanskrit) is a foundational resting yoga pose performed kneeling on the floor with the hips sitting back over the heels and the torso folded forward. It gently lengthens the lower back, hips, and ankles while calming the nervous system, making it one of the most useful recovery poses in yoga and a popular cool-down stretch.
Equipment Required
Child Pose Instructions
- Kneel on the floor with your big toes touching and your knees roughly hip-width apart (or wider for a deeper hip stretch).
- Sit your hips back onto your heels. If your hips do not reach your heels, place a folded blanket or pillow between them for support.
- Walk your hands forward and lower your torso between or over your thighs. Rest your forehead on the floor or a block if it does not reach.
- Extend your arms straight out in front of you with your palms down (active version), or rest them alongside your body with palms up (passive, restorative version).
- Relax your shoulders away from your ears and let your chest sink toward the floor. Breathe slowly into your back ribs.
- Hold for 30 seconds to several minutes, breathing deeply throughout.
- To come out, walk your hands back toward your body and slowly sit up on your heels.
Child Pose Form & Visual
Child Pose Benefits
- Gently stretches the lower back, hips, thighs, and ankles
- Calms the nervous system and helps reduce stress and anxiety
- Decompresses the spine after standing, sitting, or backbends
- Excellent recovery pose between more demanding yoga postures
- Encourages slow, deep breathing into the back body
Child Pose Muscles Worked
- Erector spinae (lower back)
- Latissimus dorsi
- Gluteus maximus
- Hip rotators
- Quadriceps and tops of the feet
Child Pose Variations & Alternatives
- Extended Child Pose (arms reaching forward)
- Wide-Knee Child Pose (deeper hip opener)
- Side Child Pose (walking hands to one side to stretch the lats)
- Supported Child Pose (with bolster or blanket under torso)
- Thread the Needle (from child pose, threading one arm under the body)
- Downward Facing Dog
