Pose library›Restorative
Beginner · Restorative

Child's Pose
Balasana

A quiet resting shape often used to pause, breathe and gently lengthen the back body.

Instructional illustration of Child's Pose
LevelBeginner
Pose typeRestorative
Primary focusHips, Back

How to practice Child's Pose

  1. Kneel with big toes touching and knees together or comfortably apart.
  2. Sit the hips toward the heels.
  3. Fold forward and rest the forehead on the mat or a support.
  4. Extend the arms forward or rest them alongside the body.

Practice tips

  • Place a cushion beneath the forehead or torso.
  • Let the breath widen the back ribs.
Practice note: Adjust knee width and support generously if the knees or hips feel compressed.
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