Yoga Poses Pictures & Instructions: Child’s Pose

Yoga Poses Pictures & Instructions: Child's Pose

Child’s Pose (Balasana)


  1. Kneel on the floor with your big toes touching and sit on your heels, then separate your knees, leaving space for your torso.
  2. Exhaling, lay your torso down between your thighs. Lengthen your tailbone towards the floor while you relax your head away from the back of your neck.
  3. You may either stretch your arms forward, or lay your hands on the floor beside your torso, palms up, and release the fronts of your shoulders toward the floor. Choose whichever feels more comfortable. Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
  4. Child’s Pose is a resting pose. Stay anywhere from 30 seconds to a few minutes. To come up, first lengthen the front torso, and then on an inhale, lift from the tailbone as it presses down and into the pelvis.

Child’s Pose benefits:

  • Gently stretches the hips, thighs, and ankles
  • Calms the brain and helps ease stress and fatigue
  • Reduces back and neck pain

Child’s Pose cautions and tips:

  • Don’t practice during pregnancy
  • Don’t practice with a knee injury, unless you have the supervision of an experienced teacher.
  • Child’s Pose gives an opportunity to breathe consciously and fully into the back of the torso. Each inhalation puffs out the back towards the ceiling, lengthening and widening the spine. Each exhalation releases the torso a little more deeply towards the earth.
  • Child’s Pose provides beginners a taste of a deep forward bend, where the torso rests on the thighs.

See the dropdown menu under “Yoga Pose Instructions” for more yoga poses.