What is Balasana or the Child Pose?

‘bala’ = ‘child’ and ‘asana’ = ‘posture

Child’s Pose (Balasana) is yoga’s most important resting posture and it is a nice way to gently stretch various parts of your body.

This is often the first pose taught to beginners. It is easy to follow and highly beneficial. If perfectly performed, the body faces the floor in foetal position (thus the name). It is also called Garbhasana and Shashankasana.


Instructions for Balasana

Here is how to do this relaxing yoga pose:

  1. Sit on your heels, knees spread mat distance apart and bring your head towards the floor
  2. Your arms can be either stretched out to the front, by your side or hands underneath your forehead
  3. Breathe into your lower back

    Stay for anywhere between 30 seconds and several minutes in this resting pose

  4. To come out, exhale and roll up vertebra by vertebra, or come back to sitting with a straight spine.

You can also find the detailed instructions in the following video made by Yog4Lyf Yoga Instructor, Mrs. Kavita:

How to Perform Child Pose / Balasana | Yoga for Relaxation | Yoga for Restoration | Yog4Lyf


Sounds exciting? Let’s have a look at benefits of Balasana


  • Child’s Pose is a gentle stretch for the back, hips, thighs, and ankles. It can help relieve back pain.
  • Helps relieve fatigue. As this is a resting pose, it helps relax the body.
  • The pose helps lengthen and stretch out the spine.
  • Since the Balasana Yoga for sleep flexes the internal organs of your body, it helps in keeping them active, and therefore, supple.
  • Can be used as a resting pose any time.
  • It also unburdens your mind from unwelcoming thoughts and helps in gaining clarity on any situation. 

Excited to do it? Don’t forget to include it in your next yoga session.


Here are some precautions you need to take while doing this pose:

  • Do not practice this pose if you’ve had recent surgery in the hips, knees, lower back, or abdomen.
  • It is best to avoid doing this asana if you are suffering from diarrhea.
  • Patients with high blood pressure must avoid practicing this asana.
  • If you experience pain during the pose at any time, then ease out of it to avoid injuries


Balasana is a resting pose that can precede or follow any asana.

The Balasana is a basic yoga posture that brings out the child in you. While it completely stretches and relaxes your body, it also successfully makes you very happy.

Happy Yogaing!

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