Child's Pose (Balasana): Steps, Benefits & How To Do It

Child's Pose is a gentle resting posture where you kneel and fold the torso forward over the thighs, resting the forehead toward the mat. It is mostly a passive stretch that calms the mind, releases the back, and offers a place to pause between more active poses. It is a favourite resting pose in small women-only classes at Anand Yoga Centre, Kolathur.

How to do it

How to do Child's Pose, step by step

1
Kneel
Kneel with big toes touching and sit back on your heels.
↓ Exhale
2
Open
Separate the knees about hip-width apart.
↑ Inhale
3
Fold
Fold forward, lay the torso between the thighs, forehead toward the mat.
↓ Exhale
4
Rest
Rest the arms back beside the body or stretched forward, breathe softly.
• Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

What it works

Muscles and chakrasbody and energy

Muscles worked

Lower back (erector spinae, gentle stretch)
Glutes and hips (stretch)
Quadriceps and ankles (mild stretch)
Shoulders and lats (arms-forward variation)

Brighter violet marks the muscles this pose works most.

Chakras activated

RootMuladhara
Third EyeAjna

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Take extra care with a knee injury. Padding under the knees and ankles can help.
During pregnancy, keep the knees wide so there is no pressure on the belly, and practise under a trained teacher.
Skip the pose with a recent or serious back injury, and keep the head supported if you have neck pain.

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Related poses

Cat-Cow Seated Forward Bend Bound Angle

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

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Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Child's Pose: common questions

Is Child's Pose good for back pain?

Many people find Child's Pose comforting for a tired or stiff lower back because it gently lengthens the spine and lets the back muscles relax. Yoga is often included in routines for back comfort, but the pose is not a treatment or cure. If you have ongoing or sharp back pain, please consult a doctor first.

How long should I hold Child's Pose?

You can rest in Child's Pose anywhere from about 30 seconds to a few minutes. Since it is a restful pose, let your breath be your guide and stay as long as it feels comfortable. Come out gently if your knees, ankles or lower back start to feel any strain.

Why does Child's Pose feel so relaxing?

The folded, grounded shape and slow breathing help quieten the mind and let the back and shoulders release. Resting the forehead down and turning the gaze inward encourages a calm, settled feeling. This is why it is often used as a pause between more active poses.

Can beginners do Child's Pose?

Yes, Child's Pose is one of the most beginner-friendly postures and is often taught early. It needs no strength or balance, only a comfortable fold forward. With props like a cushion under the forehead or a blanket under the hips, almost everyone can find an easy, supported version.

Is Child's Pose safe during pregnancy?

It can be, with care. Taking the knees wide so there is no pressure on the belly makes the pose more comfortable as pregnancy progresses. Because every pregnancy is different, practise under a trained teacher and check with your doctor first. At Anand Yoga Centre we adapt the pose for comfort.

Child's PoseBalasana