Step by Step Guide

  1. Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees under your hips.
  2. On an exhale, lower your hips back towards your heels.
  3. Keep your big toes touching and separate your knees wide apart.
  4. Extend your arms forward on the mat with your palms facing down.
  5. Alternatively, you can bring your arms back alongside your thighs with your palms facing up for a variation.
  6. Lower your chest and forehead to the mat.
  7. Let your forehead rest on the mat or a block if it doesn’t comfortably reach the floor.
  8. Lengthen your spine by reaching your tailbone toward your heels.
  9. Relax your shoulders and allow your upper back to gently broaden.
  10. Close your eyes and focus on your breath. Breathe deeply into your back, allowing the breath to expand the ribcage.

Benefits of The Child Pose (Balasna)

  1. Relieves Tension: Balasana helps release tension in the back, neck, and shoulders.
  2. Stretches the Hips: The pose stretches and opens the hips, promoting flexibility.
  3. Calming and Restorative: It is a restful pose that calms the mind and helps relieve stress and fatigue.
  4. Balances Energy: Child’s Pose is a great pose to come into when you need a moment to center and balance your energy during a practice.

Beginner Tips:

  • Use Props: Place a cushion or yoga block under your forehead or hips for added support and comfort.
  • Adjust Knee Width: If your hips don’t comfortably reach your heels, you can widen your knees further apart.
  • Modify Arm Position: If extending your arms forward is uncomfortable, rest your hands by your sides with palms facing up.
  • If you have knee issues, place a blanket or cushion between your hips and heels for added support.
  • Pregnant individuals may benefit from widening their knees further apart to accommodate the belly.
  • Child’s Pose can be used as a resting pose between more active sequences or as a pose to return to for relaxation during practice.