How to Practice Child’s Pose (Balasana) – Benefits, Modifications, and Tips

Calm Breath Yoga
Mar 18, 2021
2 min read

Updated: Aug 5

Sanskrit Name: Balasana

Related Chakra: Muladhara (Root Chakra)

Chakra Chant: LAM

Child’s Pose, or Balasana, is a gentle resting pose in yoga that promotes relaxation, grounding, and a deep connection to the breath. It’s often used between challenging postures or at the start or end of a practice to release tension in the back, hips, and shoulders. This pose is accessible for most practitioners and offers a safe space for rest and restoration.

Benefits of Child’s Pose

Practicing Child’s Pose regularly can support both the body and mind:

Releases tension in the back – Gently stretches the spine and relieves lower back tightness.
Opens hips and thighs – Softly lengthens muscles in the hips, knees, and inner thighs.
Calms the nervous system – Promotes a meditative state and reduces stress.
Supports digestion – Mild compression of the abdomen can stimulate digestive organs.
Improves flexibility – Encourages greater range of motion in the spine and hips over time.
Activates the Root Chakra – Creates a sense of safety, stability, and grounding.

Step-by-Step Guide to Child’s Pose (Balasana)

Props you may need: Yoga mat, bolster, or folded blanket.

Begin kneeling – Sit back on your heels with your knees together or slightly apart.
Fold forward – Hinge at the hips and extend your torso over your thighs.
Rest your forehead – Place it on the mat or a block for support.
Extend your arms – Stretch forward with palms down for an active variation, or rest arms alongside your body for a more restorative version.
Soften your body – Allow your hips to sink back and your shoulders to relax.
Breathe deeply – Inhale into your back ribs, exhale to release tension.
To release – Gently lift your torso on an inhale, returning to a seated kneeling position.

Modifications for Comfort

Tight hips or knees – Place a folded blanket or cushion between hips and heels.
Pregnancy – Keep knees wider to make room for the belly.
Extra comfort – Rest your torso and head on a bolster or stacked blankets

Precautions

Avoid or modify Child’s Pose if you have:

Severe knee injuries
Ankle discomfort that worsens in kneeling
Difficulty breathing when folding forward (keep torso higher)

Child’s Pose & the Root Chakra

Child’s Pose is connected to the Muladhara (Root) Chakra, located at the base of the spine. This chakra governs feelings of stability, grounding, and safety. While in the pose, you can silently repeat the seed mantra “LAM” to cultivate a sense of security and connection to the earth.

Try It in Your Practice

Use Child’s Pose as a resting position during a yoga flow or hold it for several minutes in a restorative session. It’s ideal after backbends, standing poses, or anytime you need a mental reset.