Balasana, Childs Pose: Yoga Poses Relaxation

By Yoga Lily 8 years ago
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Yoga Lily classes Milton Keynes in Childs Pose

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.

Young woman in the child's 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.

Childs Pose alternative head position

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 Yoga Lily

  (114 articles)

Lili has been studying and practising yoga in China & UK for 20 years, and teaching since 2007. She draws inspiration from her training within established, classical yoga systems that focus on alignment, hatha vinyasa in its gentler form, yin, yin/yang, and restorative yoga styles, pranayama and meditation; blending the roots of Chinese healing traditions into a more holistic practice. For her, practice covers not just the physical aspects of yoga but also aligning and unblocking the bodies meridian energy pathways to release Qi energy (prana) which flows through the bodies energy highway, bringing the mind, body and spirit back into balance. “I am continually humbled by my students and teachers, my aim is always to teach from the heart and from the idea that yoga is the art of living, listening and learning, to embody this deeply spiritual tradition” – Lili Chen.