Child’s Pose, or Balasana in Sanskrit, is a deeply restorative yoga posture that fosters relaxation and introspection. It’s especially great for stretching the lower back muscles, hips, and thighs. Child’s pose can be used during the warmup to promote grounding, during practice to create stillness and rest, or toward the cooldown to unwind. A yoga teacher can place their hands on the lower back of the practitioner to deepen the stretch.
How do you do Child's Pose?
Step 1.
Begin in tabletop position, aligning your wrists under your shoulders and your knees under your hips. Spread your fingers and press evenly through your palms.
Step 2.
Bring your big toes together to touch, keeping your knees together or slightly wider than hips.
Step 3.
Sit your hips back towards your heels as you extend your arms forward, reaching fingers as far forward as you can, allowing your torso to rest on your thighs, forehead to rest on the mat.
Step 4.
Relax your shoulders, holding the pose for as long as it feels comfortable, focusing on releasing tension in your back, hips, and shoulders.
Step 5.
To exit, simply lift your hips back to a tabletop or lift your chest to find a seat.
Benefits of Child's Pose
This resting shape can help heart rate return to normal after a fiery flow
Increases lung capacity by expanding the back body, where the majority of airflow travels
Stretches the back and opens the hips
Elongates the spine and provides a deep stretch for the shoulders and back
Variations of Child's Pose
Supported with props: place a yoga block under your forehead, chest, or hips for additional support and comfort: chest can rest on a bolster, blanket under knees
Seed pose: knees and thighs close together to touch with arms behind you, hands reaching toward heels, chin tucked into chest
Extended child’s pose: walk your hands as far forward as possible while keeping your hips on your heels. Press your palms into the mat or tent your fingertips, and lift your forearms slightly off the floor.
Other Yoga Poses to Try
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