Child's Pose (Balasana)
Category: Resting / Forward Bend
Difficulty: Beginner
Sanskrit/Pronunciation: Balasana (bah-LAHS-uh-nuh)
Main Focus: Hips, Back, Shoulders, Relaxation
Props: Yoga Mat, Bolster, Blanket, Yoga Bricks
Child’s Pose (Balasana) is a gentle resting pose that encourages release through the back, hips and shoulders while providing an opportunity to pause and relax. Practised by lowering the hips towards the heels and folding the torso forwards, the pose can be adapted to suit different levels of mobility and comfort. Props can support the body and reduce muscular effort, making it particularly suitable for longer, more restorative holds.
- Kneel on the mat with big toes touching, knees hip-width or wider
- Sit back onto your heels
- Fold forward, bringing torso between thighs
- Extend arms forward, palms down – or rest them alongside the body, palms up
- Allow forehead to rest on the mat
- Breathe deeply and hold for 1–3 minutes, or longer if comfortable
- Gently stretches hips, thighs, and ankles
- Calms the mind and relieves stress and fatigue
- Eases tension in the back and shoulders
- Encourages steady, mindful breathing
- Place a blanket or cushion under hips or forehead for extra comfort
- Keep knees together if preferred for a more rounded spine
- For pregnancy or tight hips: widen knees further and use props under the chest
Using a bolster and blanket in Child’s Pose creates a deeply supportive and restorative variation that encourages the body to fully relax. Resting the torso along the length of a bolster helps to reduce effort through the back, shoulders, and hips, allowing the spine to soften naturally and the breath to deepen more comfortably into the ribs and belly. Placing a folded blanket between the heels and seat reduces pressure on the knees, ankles, and hips, making the pose far more accessible for anyone with tight joints or discomfort when kneeling. This variation is particularly beneficial for calming the nervous system, easing fatigue, and creating a sense of safety and grounding, making it an excellent option during restorative yoga, periods of stress, or whenever gentle support is needed.
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In this deeply supported variation of Child’s Pose, two bolsters are used to support the torso and create enough height for the body to rest comfortably without forcing the hips towards the heels. Yoga blocks beneath the front bolster raise the support further, while folded blankets beneath the knees, seat and arms provide cushioning and help reduce pressure through the knees, ankles and shoulders. A sandag placed on the back adds weight and a sense of grounding. This setup allows the body to soften into the pose with minimal muscular effort, making it ideal for a restful, restorative variation.
Props to Support Child's Pose (Balasana)
Use soft but supportive props to keep you elevated and comfortable in a child's pose to help ease tension and find a stretch in your back and arms.
