Get Our New App!

App StoreGoogle Play

Child’s Pose – Balasana

Pose Summary

Child’s Pose aka Balasana is a great pose for beginners and advanced yogis alike. It is the resting posture that you can come to between postures or when the intensity of your practice has pushed you to your edge.

Yoga Collective - Child’s Pose – Balasana


Step 1

Start on all fours in tabletop position. Then spread the knees a little wider than hips distance apart while you keep the big toes touching. People with tight hips and thighs can bring the knees together. 

*Modifications:  If your knees are tender or hips too tight you could also try rolling up a blanket and placing it between your legs towards the back of your knees for extra comfort and support.

Step 2

Shift the hips back and rest your buttocks onto your heels.

Step 3

Lengthen the spine through the crown of the head. 

Step 4

On an exhale, bring the torso to drape between the thighs with the heart and chest resting on top of or in between your thigh. Allow you forehead to rest on the mat.  

Step 5

Extend the arms overhead lengthening from the hips to the armpits and through the fingertips. The palms are facing downwards and are gently pressing into the earth. For a more passive variation you can bring the arms alongside the body with the palms facing up (this version will also release your shoulders)

Step 6

Keep pressing the hips back so that the buttocks are pressing into the heels. 

Step 7

Release all strain from the shoulder, neck and arms.

Step 8

You can soften the gaze or even close the eyes here.

Step 9

To release, gently walk the hands back as you lift your torso back to vertical and come to seated on your heels.


  • Great posture to explore the breath 
  • Releases lower back


• Knee injury