Child's Pose Defined

What Is Balasana?

The Sanskrit word bala means "child" and asana means "pose." The name describes the position: kneeling with the torso folded forward, forehead to the floor, arms relaxed—mimicking the natural resting position of a young child.

Child's Pose is deceptively simple. There's nothing to achieve, no edge to find, no alignment to perfect. You simply rest. And yet for many practitioners, especially beginners, this simplicity is challenging. We're accustomed to doing; Child's Pose asks us to simply be.

In any yoga class, Child's Pose is always available. Teachers often cue it as an option whenever you need to rest, recover, or step back from the intensity of practice. Taking Child's Pose isn't giving up—it's practicing self-awareness and self-care, which are as much a part of yoga as any challenging posture.

Setting Up the Pose

Standard Child's Pose

Kneel on the floor with big toes touching and knees together (or slightly apart). Sit back onto your heels, then fold forward, laying your torso between or on your thighs. Your forehead rests on the floor. Arms can extend forward with palms down, or rest alongside your body with palms up.

Wide-Knee Variation

For more space in the hips and belly, separate your knees wide while keeping your big toes touching. The torso folds between the thighs. This variation is especially comfortable during pregnancy or for anyone with a larger belly.

Arms Positioning

Arms extended forward creates a gentle stretch through the shoulders and side body. Arms alongside the body (palms up by your feet) is more passive and restful. Both are valid—choose based on what your body needs.

Why Child's Pose Matters

• Activates the rest response — The forward fold and fetal position signal safety to the nervous system
• Gently stretches the lower back — The flexion of the spine releases tension in the lumbar region
• Opens the hips — The kneeling position provides a gentle stretch for the hip flexors and thighs
• Offers refuge — Knowing you can rest at any time makes challenging practice more sustainable
• Teaches surrender — Practicing true rest can be harder than it sounds; Balasana is the practice of letting go

When to Use Child's Pose

During Practice

Anytime you feel overwhelmed, fatigued, or need to catch your breath. Anytime the pose offered doesn't feel right for your body. Anytime you simply need to pause.

As Counterpose

After backbends to neutralize the spine. After core work to release the abdominals. After Headstand or other inversions to allow blood flow to normalize.

For Meditation

Some practitioners find Child's Pose more comfortable for meditation than sitting upright, especially when dealing with back or hip issues.

Outside of Class

Before bed to calm the nervous system. First thing in the morning to gently wake the body. Anytime stress feels overwhelming. The pose is portable and needs no props.

Variations

Extended Child's Pose

Arms reaching forward, fingertips pressing into the floor, hips reaching back toward heels. This adds an active element—stretching the shoulders and side body while still resting.

Thread the Needle

From Child's Pose, slide one arm under your body, bringing that shoulder and ear to the floor. This adds a gentle twist and shoulder stretch.

Puppy Pose

Keep hips over knees (rather than sitting back to heels) while walking hands forward and bringing chest toward the floor. This is technically a different pose but emerges naturally from Child's Pose.

Who Should Modify

Those with knee injuries may need padding under the knees or may not be able to fold fully. Pregnancy requires the wide-knee variation to make room for the belly. High blood pressure or eye conditions may warrant keeping the head elevated rather than down. Diarrhea is traditionally listed as a contraindication due to the abdominal compression.