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Balasana (Child's Pose): Benefits, How to Do, and Variations

Hey there, fellow yoga enthusiasts! Today, let's dive into the soothing world of Balasana, or as we like to call it, the Child's Pose. This gentle and nurturing posture is a haven of relaxation that nurtures not only our physical bodies but also our inner spirit. So, grab your yoga mats, take a deep breath, and let's explore the wonders of Balasana together.

Balasana (Child's Pose)

At its core, Balasana is a humble yet powerful yoga pose that resembles the natural posture of a content, carefree child. In this pose, you kneel on the ground with your arms outstretched in front of you, lowering your torso between your thighs. The simplicity of this pose belies its incredible benefits for both the body and mind.

Balasana derives its name from two Sanskrit words: "Bala," meaning child, and "Asana," meaning pose. So, you can think of it as the Child's Pose – a gentle, comforting stance that encourages us to reconnect with our inner child, a state of innocence, curiosity, and playfulness.

If you're wondering how to pronounce this lovely pose correctly, it sounds like "bah-LAHS-uh-nuh." Don't worry about getting the pronunciation perfect; the universe will hear your intent and welcome your practice with open arms.

Balasana primarily stretches the back, hips, and thighs, creating a sense of release and relief. It gently lengthens the spine, allowing tension to melt away from the neck and shoulders. The resting position of the arms also provides a much-needed respite for your wrists.

How to Perform Balasana (Child's Pose)

To practice Balasana, find a cozy spot on your yoga mat and follow these simple steps:

  1. Kneel on the floor, ensuring your big toes touch while your knees rest comfortably apart.

  2. Inhale deeply, elongating your spine.

  3. As you exhale, gently lower your torso between your thighs.

  4. Extend your arms forward and place your palms flat on the mat.

  5. Let your forehead rest on the floor, surrendering any tension or worries.

Balasana (Child's Pose)

When to Do It

Child's Pose can be your retreat during any part of your yoga practice. It's often used as a resting pose between more intense asanas, a chance to catch your breath and recalibrate your energy. Feel free to return to Balasana whenever you need a moment of peace and restoration during your practice.

Preparatory Poses

While Balasana is accessible to most, it's always a good idea to warm up the body before diving into any pose. Some excellent preparatory poses for Child's Pose include gentle forward bends like Uttanasana (Forward Fold) and Adho Mukha Svanasana (Downward Facing Dog).

Follow-up Poses

Balasana is incredibly versatile, and its gentle nature makes it a wonderful prelude to various poses. Consider transitioning into Bhujangasana (Cobra Pose) or Bitilasana (Cow Pose) to gently awaken your spine after the comforting embrace of Balasana.


Balasana is closely associated with the Muladhara or Root Chakra. This energetic center governs our sense of security, stability, and grounding. When you surrender into the Child's Pose, you encourage a deeper connection with the earth, promoting feelings of safety and balance.

Muladhara or Root Chakra

Mantra for this Pose

While in Balasana, you might want to repeat a simple mantra to enhance your experience. One such mantra could be "I am safe, I am supported, I am at peace." Allow the words to resonate within you, amplifying the sense of security and tranquility that this pose provides.

Alignment Cues

Maintaining proper alignment in any yoga pose is essential to ensure safety and maximize the benefits. Here are some alignment cues for Balasana:

  • Keep your knees comfortably apart, allowing your torso to settle between them.

  • Relax your shoulders away from your ears to release tension in the neck and upper back.

  • Extend your arms fully and press your palms firmly into the mat for stability.

Duration of Hold

The beauty of Balasana lies in its adaptability. You can hold it for a few breaths during your yoga flow or linger in the pose for several minutes during a restorative session. Listen to your body and stay as long as you need to experience the tranquility it offers.


In Balasana, your gaze is inward and downward, softening your focus and turning your attention inward. Let your eyes close gently, allowing yourself to fully immerse in the present moment.

Physical & Spiritual Awareness

Balasana gifts us with an opportunity to become aware of our bodies and spirits simultaneously. As you fold into the pose, feel the gentle stretch in your back and hips, and notice any areas of tension softening and releasing. On a spiritual level, let go of any burdens or worries, allowing your mind to clear and embrace a sense of serenity.

Beginners' Tips

For beginners, Balasana can be a revelation – a pose of solace and comfort. But remember, yoga is a personal journey, and it's okay to modify the pose to suit your needs. If your forehead doesn't reach the floor, use a block or cushion for support. Feel free to adjust the width of your knees or place a rolled-up towel behind them if that feels more comfortable.

Who Should Not Do It

As with any yoga pose, there are a few contraindications for Balasana. Avoid this pose if you have:

  • Recent knee or ankle injuries.

  • Digestive issues or are in the late stages of pregnancy.

  • If you have any doubts or specific health concerns, it's always best to consult with a healthcare professional or a qualified yoga instructor.

Who Should Do It

Fortunately, Balasana is a gentle pose that is suitable for most practitioners. It's perfect for anyone seeking relaxation, grounding, and a moment of peace. If you're looking to alleviate stress or anxiety, this pose is a wonderful addition to your practice.

Benefits of Balasana (Child's Pose)

The benefits of Balasana extend far beyond its physical simplicity. Here are some of the gifts it brings to our lives:

  1. Relaxation and Stress Relief: Balasana invites you to let go of tension, making it a great pose for reducing stress and calming the mind.

  2. Restores Energy: It's an excellent pose to recharge during a yoga session, allowing you to resume your practice with renewed vigor.

  3. Gentle Stretch: Balasana stretches the spine, hips, and thighs, providing relief for tight muscles and promoting flexibility.

  4. Emotional Release: The nurturing aspect of this pose can help release stored emotions, providing emotional healing and rejuvenation.

  5. Connects with the Root Chakra: Balasana encourages a sense of grounding and stability by activating the Muladhara Chakra.

  6. Improves Blood Circulation: The gentle forward bend in Balasana aids in improving blood flow throughout the body.

Variations of Balasana (Child's Pose)

The beauty of yoga lies in its diversity, and Balasana is no exception. Here is a variation to explore:

Shashankasana (Hare Pose)

Shashankasana, also known as the Hare Pose, is a delightful yoga position that combines a gentle stretch with a feeling of grounding and surrender. Let's explore the meaning, anatomy, and a step-by-step guide to get you hopping into this pose with ease and joy!

Shashankasana is all about emulating the grace and freedom of a hare, a creature known for its agility and quickness. In this pose, you stretch your arms forward like a hare reaching for the stars, and your body bows down, symbolizing humility and surrender. It's an excellent way to find balance and peace within yourself.

The pose primarily targets the muscles in your lower back, hips, and thighs. As you bend forward, it also gently massages your abdominal organs, promoting digestion and releasing any tension.

Shashankasana (Hare Pose)

How to Perform Shashankasana (Hare Pose)

  1. Start by sitting on your knees with your spine upright. Take a moment to feel rooted to the ground, just like a hare connected to the earth.

  2. Stretch your arms forward, keeping them shoulder-width apart, and place your palms on the floor. Imagine you're gracefully extending your arms like a hare gracefully reaching out to the world.

  3. As you exhale, slowly and mindfully begin to lower your upper body forward, hinging at your hips. Allow your forehead to rest gently on the floor or a yoga block. If your forehead can't reach the ground, don't worry; just go as far as your body comfortably allows.

  4. Your hips should stay aligned above your knees throughout the pose. Imagine your lower back lengthening, and feel the stretch through your spine.

  5. Breathe deeply and find comfort in this surrendering posture. Let go of any tension in your body and mind, just like a hare at ease in its natural habitat.

  6. Stay in this pose for about 30 seconds to 1 minute, or longer if it feels good to you. Remember to keep breathing steadily.

  7. To come out of the pose, inhale and slowly lift your upper body back to an upright position, like a hare gracefully rising from its restful position.

  8. Take a moment to sit quietly and enjoy the afterglow of this gentle stretch. Feel the energy flowing through your body and embrace the sense of calm and peace within you.

Modifications for Balasana (Child's Pose)

Feel free to make modifications to suit your body's needs and limitations. Some helpful modifications include:

  1. Cushion Support: If your knees are sensitive, place a cushion or folded blanket under them for added comfort.

  2. Props for Forehead: If your forehead doesn't comfortably reach the ground, use a block, cushion, or bolster for support.

  3. Wide-Knee Variation: Allow your knees to separate widely to create space for your belly and chest if needed.

Common Mistakes

Yoga is a journey of self-discovery, and mistakes can be valuable learning opportunities. Some common errors in Balasana include:

  1. Rounded Spine: Avoid hunching your back; instead, aim to maintain a lengthened spine.

  2. Tension in Shoulders: Let go of any tension in your shoulders by relaxing them away from your ears.

  3. Forcing the Pose: Remember, yoga is not about pushing yourself beyond your limits. Allow the pose to unfold naturally and comfortably.

Safety and Precautions

While Balasana is generally safe for most practitioners, it's essential to be mindful of your body's limitations and any specific health conditions. If you experience discomfort, pain, or dizziness, gently come out of the pose. It's always wise to consult with a healthcare professional or yoga instructor if you have any concerns.

Additional Preparation Tips

Here are some additional tips to enhance your Balasana experience:

Direction to Face: In Balasana, face eastward if possible. East is associated with new beginnings, the rising sun, and a sense of renewal. This alignment can help you embrace a fresh start and leave behind any negativity.

What to Wear: Comfort is key in yoga, so wear loose, breathable clothing that allows you to move freely. Opt for stretchy fabrics that won't restrict your movement.

Suitable Place and Essential Oil or Fragrance: Choose a peaceful and clutter-free space where you can immerse yourself in your practice. Consider using calming essential oils or fragrances like lavender, chamomile, or sandalwood to enhance relaxation.

Music: Soft, gentle music can complement the tranquil nature of Balasana. Look for ambient sounds, soothing instrumentals, or gentle nature sounds to accompany your practice.

And there you have it, folks! The wonderful world of Balasana awaits you – a safe haven of tranquility and restoration for both your body and soul. So, whenever you need a moment to breathe, surrender, and embrace your inner child, roll out your mat and let the magic of Balasana envelop you. Happy practicing, and remember, you are safe, you are supported, and you are at peace.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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