Childs Pose

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In Sanskrit, “bala” means child and “asana” means the yoga pose. Hence, Balasana is popularly known as the Child’s Pose.  Alternatively, and more traditionally, this pose is known as "Pranamasana," a symbol of humility and devotion to a teacher, parent, or respected elder when one bows and touches their feet in Indian custom.


How to: Child’s Pose

Start with a kneeling position on the ground. By separating your knees to hip width, sit on the heels. In this position your both big toes should be touching each other.

Bend your torso between your thighs as you exhale. Your hips points should be comfortably nestling in your inner thighs. Now move the base of your skull further away from the neck’s back so that your forehead touches the ground.
Place your hands on the sides of your torso with palms facing upwards. You will feel your front shoulders pulling your shoulder blades across the back.

Stay in this resting yoga pose from 30 seconds to 3 minutes. While coming up, increase the length of the front torso first and then raise yourself by pressing your tailbone deep into your pelvis.


Benefits of Child’s Pose

The Child’s Pose or the Balasana Pose has the following list of benefits if it’s performed regularly:

  • Stretches the thighs, ankles and hips in a gentle manner.
  • Soothes the mind and relieves from tension and stress.
  • Resolves neck and back pain when the torso is supported.
  • Develops and enhances the muscles of the thighs.
  • Reduces heart rate and promotes cardiovascular recovery.


For beginners, Balasana is a great yoga pose to experience the deep forward bend in an easy manner. This pose can realize the mechanism of conscious and effective breathing as you feel the lengthening of your torso when you inhale, and as you bend your torso more deeply as you exhale.

The advanced users or yogis may find Child’s Pose particularly beneficial for the muscle development of their thighs. If you are not new to yoga and want to experience a deeper Child’s Pose, you can add the following variation. It involves simply of increasing the length of your torso by stretching your arms in the forward direction. You can raise your buttocks a little over your heels. Try to extend your arms as long as you can. Now bring your hips again back on your heels. You can also take help of a folded blanket which can be inserted beneath your hips if you have problem in sitting like this.

Balasana usually has no restrictions with yoga students, but you should avoid it in case you are suffering from the following ailments or conditions:

  • Diarrhea
  • Injury of knee
  • Pregnancy


Relax and forget the world as you sit calmly in the Child’s Pose.