Child's Pose (Balasana) | Yoga & Movement
Child's Pose (Balasana)
Child's Pose is a restful kneeling posture. Its depth and position can be adjusted to suit comfort and mobility.
How to practice
- Begin on hands and knees on a comfortable surface.
- Move knees apart to a comfortable width and gently shift hips toward heels, without forcing them to touch.
- Lower your torso only as far as comfortable. Rest your forehead on a cushion or folded blanket if needed.
- Keep arms forward or rest them alongside the body.
- Breathe naturally for several breaths, then rise slowly.
Beginner modifications
Place a bolster or pillows under the chest and forehead, and cushioning under knees or between calves and thighs. If kneeling is uncomfortable, try seated forward rest with forearms supported on a table.
Potential benefits
Some people find this position restful and useful for mindful breathing. It should not be presented as a treatment for insomnia, anxiety, or musculoskeletal disease.
Safety
Avoid or modify with knee, hip, or ankle pain; recent surgery; or difficulty breathing in the folded position. During pregnancy, leave ample space for the abdomen and seek appropriate guidance. Stop for dizziness, pain, or breathlessness.
Traditional Ayurvedic perspective
Restful movement can complement an individualized daily routine in traditional Ayurveda. This is not a scientifically established effect of this particular posture.