Yoga Pose: Balasana (Child's Pose)

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Yoga Pose: Balasana (Child’s Pose)
by Kerrie Cason
Balasana: Child’s Pose Side
Bala = Child
Asana = Posture

Balasana (Child’s Pose) Description:

Begin by sitting on your heels; the tops of your feet should be on the floor. Keep your knees slightly apart, about as wide as your hips, and bring your big toes together. Inhale and grow long through the spine. Exhale as you come forward, allowing your hips and the sides of your waist to rest between your thighs.

If you are a bit stiff, you can rest on top of your thighs or you can bring your knees wider apart. This will allow you to completely relax in the posture. Rest the top of your forehead on the floor (or a blanket or block if your head doesn’t reach the floor), and lay your arms next to your torso, palms face up.

Once you are comfortably resting in the posture, try to allow you tail bone to sink towards your heels.

If you feel tight and your buttocks remain in the air, place a blanket or two under your buttocks and your forehead to allow the body to sink in.

Drop the tail bone as you allow the shoulders to spread away from one another. Keep breathing deeply. Each breath allows you to sink in a little more and to become more relaxed in the pose.

For a deeper shoulder stretch, reach the arms forward and place the palms on the floor. As in Downward Dog, draw your forearms towards one another and bring the shoulders away from the ears. Use the pressure of the hands pressing down and the tail bone reaching back to fully stretch the spine. Breathing deeply, slowly come back up onto your heels for Virasana.

Balasana: Child’s Pose Front
Balasana (Child’s Pose) Benefits:

– Resting posture
– Reduces stress
– Releases the hips and low back
– Can alleviate gas and bloating

Balasana (Child’s Pose) Risks:

– Knees

Balasana (Child’s Pose) Contraindications: (Risks that make this posture inadvisable)

Knee Injury

Yoga Pose Instruction for Easy Ways to Go Green, by Kerrie Cason
Virasana (Hero Pose)
Tadasana (Mountain Pose)

Click to Learn More About Kerrie Cason, Easy Ways to Go Green Yoga Instructor.

Copyright 2008 Easy Ways to Go Green, Kerrie Cason


  1. I’m a yoga beginner.

    My back and buttocks are very tense/tight. So tight, that I cannot sit with my buttocks on my heels. There is about 6 inches between heel and cheek even when I am sitting up straight and trying to squeeze my buttocks to my heels.

    What can I do to help loosen the back and achieve a reasonable child’s pose?


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