Child's Pose (Balasana) is a kneeling forward fold and yoga's standard resting pose. You sit your hips back toward your heels and rest your torso and forehead down. It's the place to come back to whenever you need a break in practice. The goal is ease, not depth: use props so your knees, hips and ankles stay comfortable.
Sink back and fold
Start on hands and knees with the tops of your feet on the mat and your big toes touching. Put a folded blanket under your knees if the floor feels hard.
a padded, comfortable kneeling base.
On an exhale, sit your hips back toward your heels. Rest on your heels or stop short of them, whichever is comfortable.
your hips settling back without forcing.
Fold forward and let your chest and belly settle toward your thighs, forehead toward the floor. If your forehead doesn't reach, rest it on a block or folded blanket. Keep your neck relaxed and don't tuck your chin.
your head supported and your neck soft.
Adjust the knees and hips
Pick a knee width: about hip-width apart, or wider toward the edges of the mat. If spreading the knees strains them, bring them closer together. If you're pregnant, a wider stance makes room for your belly.
a width where your knees and hips feel easy.
If your knees ache or your hips sit far above your heels, place a folded blanket behind your knees, on top of your calves. It fills the gap so you can rest your weight back without deep pressure in the knee bend.
your hips supported instead of hovering.
If the fronts of your ankles hurt, slide a rolled towel under your shins.
less stretch across the tops of your feet.
Rest and breathe
Choose your arms. Reach them forward, palms down, and walk your fingers out for a deeper stretch through the shoulders. Or rest them beside your body, palms up, and let your shoulder blades slide out toward the sides of your ribs for a softer version.
your shoulders spreading wide and dropping.
Breathe slowly into your back. Start with 5 to 10 slow breaths (roughly 30 seconds to a minute), or stay as long as it's comfortable. If you feel lightheaded or short of breath, sit up and breathe normally.
each inhale widening your back, each exhale letting go.
To come out, place your hands under your shoulders, press into them and roll your spine up slowly, lifting your head last, until you're sitting on your heels.
an unhurried, steady rise.
Feel it
A gentle stretch through your back, hips, thighs and ankles, with nothing pinching. Picture your back as a shell: each inhale widens it in all directions, each exhale releases tension. Your head is supported, your neck is soft and your breath is slow. If anything hurts, change a prop instead of pushing through. If you have knee, heart or lung problems, skip this pose or check with your healthcare provider first.
Fix-its
- Your hips won't reach your heels That's fine. Stop where it's comfortable, or put a folded blanket behind your knees on your calves so your hips have something to rest on.
- Your knees ache or feel pinched Pad under your knees, add a blanket behind them, or bring your knees closer together if the wide version strains them. If kneeling still hurts, use the seated chair version instead.
- The tops of your ankles hurt Place a rolled towel under your shins.
- Your forehead doesn't reach the floor Rest it on a block, a folded blanket or a pillow so your neck can relax.
- Your chin is tucked and your neck feels tight Let your forehead rest on the floor or a prop so your neck stays long and relaxed. Don't tuck your chin.
Drill
- Width test: hold 5 slow breaths with your knees hip-width apart, then 5 with your knees wide. Keep the one that feels easier on your knees and hips.
- Arm switch: 3 to 5 breaths with arms reaching forward and active, then release them beside you, palms up, for 3 to 5 more.
- Supported version: lay a bolster lengthwise between your thighs, lower your torso onto it and rest your forehead or cheek on it. Stay as long as it's comfortable.
- Seated version (for sore knees or hips): sit on a firm chair with your feet flat and knees over your ankles, fold your chest toward your thighs and let your hands hang. Breathe slowly, then roll up.
- Reset: between more active poses, come into Child's Pose for 5 to 10 slow breaths before moving on.
Sources
- ACE (American Council on Exercise) — Exercise Library: Child's Pose
- Cleveland Clinic Health Essentials — Child's Pose: How To Do It (Valerie Williams, RYT 200)
- Cleveland Clinic Health Essentials — What Is Somatic Yoga and Its Benefits?
- YogaUOnline — Pose Library: Child's Pose (Balasana)
Last checked 2026-10-25.