child’s pose (balasana) ground yourself with this basic asana

child’s pose (balasana) ground yourself with this basic asana

by March 12, 2013

Child’s Pose, or Balasana in Sanskrit, is not only for children. This nurturing pose is very relaxing and it brings your focus inward. Plus, this pose provides a nice stretch to your hips, ankles and thighs. Different variations on it can provide a deeper hip stretch and can stretch and ease pain in your neck, shoulders and back.

Child’s Pose (Balasana)

You can go into Child’s Pose from all fours or from a kneeling position. Put your knees in line with your hips and sit back onto your heels. Breathe out and lower your torso down until your forehead reaches the ground. Rest your arms on the floor on each side of your legs with your palms facing up. Lengthen your spine and allow your hips and shoulders to relax.

Rest and meditate in this pose. You might use this pose as a short rest after Downward Facing Dog Pose or you might sit in it for a few minutes to restore your body and mind. Breathe in as you lift your torso to come out of the pose.

If you would like to go into Extended Child’s Pose, straighten your arms along the floor in front of you with your palms down. Extended Child’s Pose provides a stretch to your back and shoulders.

If you support the head and the torso with props like a blanket, pillow or cushion, Child’s Pose will ease pain in the neck and back. To make the pose more comfortable and restorative, you can also put a blanket on top of your calves and widen your knees farther than hip width.


  • Reduces stress and restores energy
  • Promotes relaxation and meditation
  • Stretches the thighs, hips, ankles