How to Do Child Pose in Yoga

In this article we are going to look at a relaxing exercise, the child pose in yoga.

You will learn how to do it safely and it’s benefits.

What is the Child Pose in Yoga?

The Child Pose, known as Balasana in Sanskrit, is a restorative posture in yoga.

It gently stretches your shoulders, back, hips, thighs and ankles and is known to help relieve back pain.

This child’s posture will help you with deep breathing, mindfulness and relaxation. This makes it suitable for yogis of all flexibility and fitness levels.

People who practice Balasana say it is calming and grounding.

How To Do Child Pose

When you Do Child Pose you can use props like the cushion in this photo to make it easier

1. Kneel

Start by kneeling on a yoga mat with your hands and knees on the floor. It’s sometimes helpful to begin in a downward-facing dog position to transition into the pose. As you kneel, bring your big toes together until they touch and spread your knees about hip-distance apart​​.

2. Sit Back

From the kneeling position, sit your hips back onto your heels. The goal from here is to fold forward with your torso, eventually resting your head on the yoga mat, a folded blanket, or a yoga block.

3. Bend Forward

Don’t push hard beyond your range of motion. Use a blanket or a block to rest your head if cannot stretch to the ground. it’s important to do what feels comfortable for your body​​.

Lean forward, keep your buttocks on your heels as you do so. Allow your forehead to come down to the floor (if you can). Your arms can either be stretched out in front of you with the palms down on the mat or laid alongside your body with the palms facing up.


Remember to breathe deeply and allow your body to relax into the pose.

The Child Pose is meant to be a restful and rejuvenating posture. Use this pose to reconnect with your breath and prepare yourself for the next movement in your yoga practice.

The Benefits of Child Pose In Yoga

I experienced the following benefits, they might be different for you. However many people have reported they feel relaxed and looser…

Relieves Tension in the Lower Back

Child yoga position helps combat compression in the back through gentle stretching, allowing for a deep stretch and release in the lower back​​

Lengthens the Spine

Allows for a release across the entire back and mitigates compression, aiding in decompression of the spinal discs.​​.

Boosts Blood Circulation

The Yoga child pose increases blood circulation, promoting the flow to the spine, brain and organs​​.

Opens Up the Hips

We all have tight hips from sitting in chairs and sofas. Child’s pose provides a opens the hip muscles. This can help alleviate hip pain and prepare you for more demanding poses​

Stretches the Ankles, Shoulders, and Front Thighs

All these are areas are important for preventing injury and ensuring safe range of motion in yoga practice and it daily life.

Strengthens the Knees

Child’s position both strengthens and stretches the knees, reducing the risk of injury​​.

Massages Internal Organs

Helps to release tension and reconnect with your breath, this increases your energy. .

The Best time To Practice Child Pose

Child’s Pose is a versatile and restorative yoga posture you can practice at almost any time.

Here are some guidelines on when it might be most beneficial to include it in your yoga routine…


Between Challenging Asanas

Child’s Pose is a restful pose you can do between more challenging asanas to give you a break and help your body to recover​​.

As a Resting Posture

Some consider child’s pose yoga’s most important resting posture. it serves as a moment to stop, reassess your position and reconnect with your breath.

Anytime for Relaxation

Child’s Pose is appropriate whenever you need to take a minute to relax.

Beginning or End of Yoga Sequences

Child’s pose is often used at the beginning or end of sequences to help set an intention for the practice.

Listen to Your Body During Child Pose

The best time to practice Child’s Pose is not dictated by the time of day, but rather by how your body feels and responds to the posture at any given moment. It should be a comfortable and relaxing experience​

Whenever You Need a Break

You can practice Child’s Pose whenever you feel the need to slow down, calm down, or take a break from any activity, not just yoga.


In summary, there is no strict rule about the best time to practice Child’s Pose; it is a flexible tool in your yoga practice that can be used whenever you need a moment of rest, reflection or relaxation.

Tips and Precautions When Doing Child Pose in Yoga

When you practice Child’s Pose in yoga there are several precautions and contraindications to keep in mind to avoid injury.

1. It’s important to wear comfortable clothing that doesn’t restrict movement when coming into this asana.​​.

2. The child’s pose creates pressure on the stomach, so those suffering from diarrhea may experience adverse effects and should avoid the pose until they have recovered​​.

3. The yoga child’s pose promotes better blood flow in the body, so those with high blood pressure should avoid this asana.

4. If you have a recent or serious injury to your feet, knees, thighs, spine, or neck, do not perform Child’s Pose​​.

5. Perform this asana only with an empty stomach.​​

6. To make the pose more comfortable, you can place a blanket under the hips, knees, and/or head. You can also use a yoga block. Pregnant women should spread the knees wide apart to remove any pressure on the abdomen​​.

Remember, it’s crucial to listen to your body and make any necessary adjustments or like using props, to support your practice safely. If you have any specific health concerns, consult with a healthcare provider or a qualified yoga instructor before practicing yoga poses.

Child Pose in Yoga Conclusion

Child pose in yoga is a one the most rejuvenating and relaxing poses.

It’s simple to do and safe as long as you don’t push beyond your limits. You can use blankets and blocks to make it easier, then build from there. Always practice it on an empty stomach.

Child’s pose will help you breathe deeper, improve your posture and give you more energy because it stretches your spine.

If you have injuries, high blood pressure or serious digestive issues avoid this pose and consult a doctor.

It’s a great and easy pose to learn, start now and progress slowly.