Child’s Pose

step by step

1Kneel down on the ground, with your hips aligned over your knees.
2Bring your legs together so that your big toes touch. Lower your body and lean your buttocks on your heels, separating your knees and bringing them hip-width apart.
3Upon exhaling, bring your torso down towards your thighs. Lengthen the neck and spine by stretching your tailbone towards the ground.
4Place the back of your hands on the ground near your feet. Relax your shoulders towards the ground, and broaden your shoulder blades. Place your forehead or the tip of your nose on the ground.
5Balasana is a resting posture. Maintain it for 30 seconds to several minutes. To come out of the pose, lengthen the torso frontwards, bring the tailbone up and push the pelvic floor down while inhaling.


  • Calms the mind and helps to soothe stress and fatigue
  • Creates a massage for internal organs
  • Gently stretches the hips, thighs, lower back and ankles
  • Relieves the back and neck pain when done with the head and back well supported

contraindictions and warnings

  • Diarrhoea.
  • Knee injury: avoid the pose unless being supervised by an experienced teacher.
  • Pregnancy.

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