Child’s Pose – Yoga Pose Of The Week

Child's Pose
Trudy Vains

Yoga Expert

Jan 29, 2021

Child’s Pose, which in Sanskrit translates to Balasana, is a favourite for most people in their yoga practice, and it’s a wonderful way to begin, or wind down, a day. When practised in the morning, it helps awaken the body and mind and get the blood circulating. In the evening, it helps the stress and frustrations you may have encountered throughout the day simply melt away.

It’s easy, restful and you just feel so good throughout and after Child’s Pose. If you are doing more challenging poses such as Upwards Facing Dog, Cobra or even Headstand, Child’s Pose is a great counter-active pose, to help balance out energy, body and mind.

It is not necessary to attend a yoga class for this pose, you can do it safely anywhere, anytime.

How to get there

  • Begin on all fours, or table top position, with hands and knees equal space apart.
  • Bring your feet together, and then your knees together.
  • Press your bottom back towards your heels.
  • Lower chest down to thighs.
  • Rest your forehead down on the mat.
  • Hands can be stretched out in front with palms facing down to give your upper back a good stretch out, or you can rest them beside legs with palms facing up.

The most important key to yoga is regulated breathing, and Child’s Pose is the perfect position to be in to allow this to happen. Remember to also relax shoulders, jaw, and eyes.  Allow your breath to flow naturally at first and check in to feel your breathing rate, fast, slow, or just right. 

Then breathe deeply in through your nose for the count of four and breathe deeply out through your nose for the count of five, continue this breathing technique and relax even more each time you exhale. Adjust the pose to suit your body and how you are feeling at the time. Stay here for as long as you like.

To come out of Child’s Pose

  • Gently lift your head and heart as you lengthen through spine.
  • Slightly engage your core as though you were bringing your belly button to your spine.
  • Lift your bottom up from your heels.
  • Arrive back at table top position.

Variations On Child’s Pose

If you’re not quite flexible enough for closed knee Child’s Pose, or you are new to yoga or have an injury, you can vary the posture into Wide Knee Child’s Pose.

  • From table top position.
  • Take your knees wide and let your left and right big toes touch.
  • Press your bottom back towards your heels.
  • Bring chest down to in-between thighs.
  • Rest your forehead on the mat.
  • Come out of the posture as before.
Child's Pose Yoga
Child’s Pose Can Be Varied Into An Open-Knee Pose For Those New To Yoga Or Still Working On Flexibility.
Props You Can Use

These props can assist you in the pose if you are new to yoga, or you’re still working on your flexibility.

Yoga Block
Use this to rest your forehead on if you can’t quite get your forehead to the floor. It can really helpful when first starting out in yoga, while you’re working on improving your flexibility.

A Pillow
A pillow in-between your bottom and heels can offer further support to help you ease into the pose in your own time and space.

Benefits of Childs Pose
  • It brings an overall feeling of wellbeing and of being uplifted.
  • Helps with fatigue, anxiety and stress.
  • Promotes relaxation.
  • Brings a sense of calm and stillness.
  • Relaxes your mind.
  • You get such a great stretch, especially along the spine, lengthening and stretching it. By stretching the spine, it also helps ease neck and back pain.
  • Child’s Pose offers gentle stretching to the ankles, hips and shoulders.
  • Stimulates digestive system.
When To Avoid Child’s Pose
  • If you have a knee injury.
  • During pregnancy.
  • Bowel issues.


By Trudy Vains

Yoga Expert

Trudy Vains is an Author, Yoga Teacher, and APP creator. Trudy’s book, 'Fused,' provides inspiration and a positive mindset in overcoming challenges. Trudy’s APP - 'Back Happy Yoga,' provides classes for mobility issues, back aches and pains, and stretches you can do at your desk.



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