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Child's Pose



bala = child

Step by Step

Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.

Exhale and lay your torso down between your thighs. Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs. Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.

Lay your hands on the floor alongside your torso, palms up, and release the fronts of your shoulders toward the floor. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.

Balasana is a resting pose. Stay anywhere from 30 seconds to a few minutes. Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs. Stay in the pose from 1 to 3 minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.

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Reader Comments

Neotropic Nietzsche

Try striking this pose as soon as you wake up, starting from a lying facedown position, before getting out of bed. Try to recall any dreams you may have had. Write them down. Begin your day. This is a great way to reset your mind and body and start each day fresh.


I have been advised by my physiotherapist to discontinue any poses that involve forward bending...( have severely degenerated lumbar discs with spurs). My question is - is child's pose considered forward bending? I know that downdog and seated touching toes are but until reading the above hadn't been sure about child's pose.


Recently, I experienced pain in my knees and outer legs while doing childs pose...which is odd because normally I can relax into it. I was told to roll up my yoga mat while doing the pose and rest. After a about a week and the pain getting worse I went to a trusted practioner and found out it was my IT band. I have went through therapy. Do you have any modifications I can do so I will be able to do childs pose without strain and irratation?

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