September 24, 2025 • 3 min read

Guide Child’s Pose

Child’s Pose is a calming beginner posture that encourages gentle breathing and proper alignment. With relaxed shoulders and a lengthened spine, it’s perfect for easing tension while building flexibility.

Pose Type

Forward bends, seated and restorative

Sanskrit Meaning

Balasana

Benefits

Hips Opening
Spine Lengthening
Ankle Stretching
Support to mental well-being
Supports a good night’s sleep
Keeps the Parasympathetic Nervous System

Targets

Spine
Hips
Thigh

Table of Contents

How to Perform the Child’s Pose?

Start

Start by kneeling on the floor. While doing so, you must ensure that your big toes touch the ground. You can keep your knees together or spread them. You can inhale slowly.

Lower the Torso

The next step is to exhale and lower down your torso. Your torso should be between your legs and thighs. If your knees are together, you won’t be able to place your torso between the legs. Instead, you can bring your torso on the top of your knees.

Extend your arms

The next step involves stretching your arms. You can either extend your arms in the front or alongside your body. You can choose the position you find most comfortable.

Touch the ground

Once you have adjusted your knees, torso, and arms, it’s time for the forehead. The forehead needs to touch the ground gently. This will let your shoulder and neck relax.

Hold the Posture and Focus

You have adjusted very well to the posture for the Balasana. Next, you must hold your posture and pay attention to your breath. Inhale and exhale slowly, and focus on your body every time you breathe. You can hold the posture for as long as you feel comfortable. The duration can be anywhere between 30 seconds to a minute.

Release

You can come out of the body by slowly lifting your torso slowly. You can sit back on your heels and adjust your knees accordingly. That is all you need to practice and come out of the child’s posture.

Targets:

Spine
Hips
Thigh

Things to Keep in Mind

Here is the list of things you need to keep in mind (Dos):

Ensure your neck is relaxed so your body doesn’t feel any strain.
Ensure the shoulders and jaw are relaxed as well.
Make sure there is a small distance between your knees while connecting them.
In cases you feel any discomfort in the lower back or knees, get out of the posture, use a prop, or adjust the position to meet your comfort.
Be relaxed, as forcing your body to stay in the posture may result in discomfort or injury.

Here is the list of things to avoid (Don’ts):

Individuals with knee problems, severe issues in the lower back, and lower blood pressure should avoid practicing it.
Do not perform the yoga right after you are done eating, as it can upset your stomach.
It is also advisable to avoid the yoga posture if you have vomiting and diarrhea.