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Child’s Yoga Pose – Balasana

Child's Pose - Balasana



Bala means child. This pose symbolizes the humbleness of bowing to a respected parent, teacher, or elder in Indian custom.

Benefits of Child’s Pose

  • Stretches all the muscles in the back and relaxes them away from the spine.
  • Massages the abdominal organs, especially the kidneys and adrenal glands.
  • Allows the practitioner to feel more grounded and can be helpful in relieving anxiety.


  • Start with modifications for knee or ankle pain.
  • Bring the knees wide while pregnant.


  • Start by sitting on your heels in hero’s pose.
  • Place your torso, head, neck, and arms toward the ground. Bring your arms overhead with the palms together.
  • Breathe into the back side of your body, feeling the back of the ribs expand on each inhale.
  • Feel the opening of the vertebrae on the back side of the body as you softly engage your Bandhas.
  • Feel the muscles relax away from the spine, increasing the flow of blood and spinal fluid to your vertebrae.
  • Feel space between your sacrum and your ribcage on the back side of your body.
  • Feel your heart beating slower. The heart does not need to work as hard when the head is below it.
  • Notice that your lungs are supported by your legs and are better able to draw deep, healing breaths into every cell, organ, and system in the body.
  • Feel your internal organs relax into the support of your deep abdominal muscles.
  • Notice blood and oxygen flowing to your head, calming everything down, slowing everything down. This stimulates the pineal and pituitary glands in the forehead, allowing for the greater production of feel good hormones like melatonin and serotonin. These hormones help us to feel happy and relaxed and sleep better at night.
  • Slide your hands underneath your shoulders to come out of the pose. Press yourself up, returning to Hero pose.

Preparatory Poses

  • Hero
  • Table top
  • Wide-knee child’s pose

Counter Poses

  • Child’s pose is gentle enough to do before or after any asana.

a variation on child's posea variation on child's pose