Skip to main content

Childs Pose, Balasana: Yoga Poses for Relaxation

Balasana – This restful posture restores balance and harmony to the body and puts the mind into an open and receptive state. Insert it into your practice in between other more demanding poses. Pregnant women should avoid doing the Childs Pose.

  1. Childs Pose step 1Kneel on the floor with the knees together. Let the buttocks rest down on the heels.
  2. Lengthen upward through the spine. On exhalation, tip forward from the pelvis to fold the upper body over so that the heart rests on top of the thighs and the forehead rests on the floor. Have the arms extend back beside the body, backs of hands on the floor beside the feet, fingers curled softly. Let the upper back broaden as any tension drains away over the shoulders, down the arms, and out of the body. Relax your elbows completely. Melt away any tension in the neck. Relax and soften your lower back.
  3. Childs Pose offers us an opportunity to explore our breath. As the front of the torso releases to the thighs, chest and abdominal expansion is limited. Each time you inhale, tune into the movement of the breath in the back of the torso. Feel it widen and soften outward, all the way down to the pelvis. Each exhalation brings a sort of consolidation inward. Observer the flow of your natural breath through the whole of your body. Let the gentle pressure of the floor against your forehead allow the brain to let go and relax deeply.

Childs Pose step 2


  • Open your knees a little if you find it difficult to lower your forehead to the floor.
  • If your hips stay high in the air to give an uncomfortable feeling of nose diving, rest your head on a cushion or two stacked fists.
  • Alternatively, Placing a Yoga Bolster or folded Yoga Blanket between the back of your thighs and calves will definitely make you feel more comfortable.
  • If you feel uncomfortable laying your forehead on the floor, you can rotate your head gently to one side.