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Child pose (Balasana)

child-poseChild’s Pose is very good for relaxing

Child pose or Balasana is a seated forward bend that stretches and releases your spine and lower back. It is often used as a resting pose and a counter pose after performing a back bend.

Your spine should lengthen as you drop your weight to your heels and relax you head to the floor.

NOTE: DO not rest your weight on your neck and forehead.

As with all yoga poses breath evenly while performing the pose. You can also get a very nice stretch to the shoulders by extending your arms forward while in the pose.

If there is any time that you feel lightheaded, out of breath or unable to continue in your class or practice, it is a good idea to go into child pose until you feel ready to continue. Do not worry what other people think, you are only competing with yourself in yoga, not others. There has been many times I have been the only one in a full yoga class of over 30 people that went into child pose, because I need it… Yoga is about acceptance, for yourself and your limits (while you expand them), and about others… I was never judged by anyone and no one ever said anything about it.

How to do child pose.

1. Kneel on the floor with your knees hip width apart and the top of your feet flat on the floor.

2. Exhale as you sit back on your heels and relax.

3. Place your hands on top of your thighs, close to your knees with palms down

4. Keep your back straight and relax your upper body and shoulders.

5. Lay your upper body on your thighs

6. Rest your forehead on the floor.

7. Extend your arms forward by having your hands crawl slowly forward. Try to keep both side even.

8. Hold this pose for about 2 minutes and then use your hands to push back up into a seated position.


I hope you enjoy this pose. When doing a very intensive Vinyasa Flow class, I look forward to this one for a short breather.

I wish you all the best,

About George Knight

George Knight has been involved in Fitness for almost 20 years. He started by teaching Martial arts in 1991. Since then he has worked as a Personal trainer, Martial Arts Instructor and Yoga Practitioner.
Now as owner of the Wandering Yogi he looks forward to sharing his passion for Yoga and travel with others.