How to Do the Child’s Pose

How to Do the Child's Pose

The Child’s pose

The Child’s pose is a resting position and belongs to the yoga postures that are used to open the mind and restore harmony and balance. Balasana is one of the positions that can best come to you when it comes to relaxing and stretching your back. Among its benefits, we can find the stretching of the whole lumbar area, and reduction of stress and fatigue.

If we also do it with the arms stretched forward rather than picked up on both sides of the body, the child’s posture also helps us to stretch the shoulders, and it is interesting to run after some postures like the dog face down, in which Part of our weight is in these joints.

Child’s pose benefits

  • Stretches the ankles, feet, quads, and hips, as well as the entire back, shoulders, and neck.
  • It helps more blood flows to the brain, creating a calming and relaxing effect on the mind.
  • It gently relaxes the muscles of the front body, including the abs and chest.
  • Your entire body is supported, your arms and shoulders are relaxed, and your hips are resting.

If you use Balasana as an active pose, you can press your hands to the floor, raising your elbows to energize your arms and back. You can increase the stretch in your hips by reaching your hips toward your heels.

Child's pose Step by step

Child’s pose Step by step

Child’s Pose, also known as Balasana, is a gentle and restorative yoga pose that promotes relaxation and stretches the back, hips, and thighs. Here’s a detailed step-by-step guide on how to practice Child’s Pose:

  1. Start by kneeling on the floor with your knees together and aligned. Ensure that your toes are touching and your feet are relaxed.
  2. Slowly lower your buttocks onto your heels, allowing your body to find a comfortable position. Take a moment to settle into the pose and feel grounded.
  3. Lengthen your spine by gently stretching it upward. Imagine a string pulling the crown of your head towards the ceiling, creating space between your vertebrae.
  4. As you exhale, begin to fold forward from your pelvis, gradually bending the upper part of your body. Allow your chest to rest on your thighs, and let your forehead gently touch the floor or a bolster if needed.
  5. Extend your arms backward, alongside your body, with your palms facing up. Relax your shoulders and let them naturally soften, releasing any tension.
  6. Find a comfortable hand position by resting the backs of your hands on the floor, slightly curving your fingers. This helps to open the space between your shoulder blades and widen your upper back.
  7. Take this opportunity to focus on your breath. With each inhalation, try to consciously feel the movement of the breath along the back of your torso. Notice how the breath expands your ribcage and brings a sense of relaxation and inner calm.
  8. As you exhale, allow yourself to fully release any tension or stress, creating a sense of internal consolidation and grounding.
  9. Remain in Child’s Pose for as long as feels comfortable, taking deep, slow breaths. Feel the gentle stretch in your lower back, hips, and thighs. If needed, you can adjust your position slightly to find the most relaxing and soothing alignment for your body.
  10. To come out of the pose, gently walk your hands back towards your body, slowly lifting your torso upright. Take a moment to reorient yourself and notice any shifts in your body and mind.
  11. Child’s Pose can be practiced at any time during your yoga session as a resting pose or as a way to find calm and relaxation throughout the day.

Remember to listen to your body and modify the pose as necessary. Child’s Pose is a wonderful posture to reconnect with yourself, find peace, and restore your energy. Enjoy the nourishing benefits of this soothing yoga pose.



  • When we get back in, we must do it slowly to avoid possible dizziness.

Contraindications and precautions

  • Do not practice it If you have diarrhea.
  • Do not practice it If you are pregnant.
  • Do not practice it If you have a knee injury.

Recommended Yoga Poses

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