Child's Pose - Balasana - Australian School of Meditation & Yoga | ASMY

Child’s Pose – Balasana

Child’s Pose & Variations Tones the spine; strengthens the legs

Key Benefits

  • Calms the nervous system and mind
  • Gently opens the hips
  • Lengthens the spine
  • Stretches the thighs and ankles


  • Kneel on the floor with your arms by your sides. Inhale; draw your navel in and slowly fold forward. Rest your torso on your thighs. Exhale; lower your forehead to the floor.
  • Stay in this position, inhaling; feel your body expand, exhaling; allow your body to soften and contract. Let go of any tension and simply focus on your breath. Allow your spine and hips to passively open.

To come out of the pose: with your navel drawing in, inhale, lift your head and torso back up to kneeling.


Modification’s & Variations

  • Place a yoga block or folded blanket under your head for added support.
  • Extended Child’s Pose: practice the pose as described above with your hands and arms reaching out to the floor in front of you. Draw your shoulder blades down your back as you actively reach out through your fingertips, pressing them into the floor. You can also practice this pose with your toes tucked under and while you press on to your fingertops.
  • Sleeping baby: Practice the pose with your big toes touching and your knees shoulder width apart. Lower your torso to your thighs, thread your arms through your legs and allow your hands to rest on your feet. Turn your head to one side and let your shoulders be heavy and soft. This pose is excellent during late pregnancy.