Balasana Child’s Resting Pose Helps alleviate stress and anxiety

Balasana Child’s Resting Pose

The name comes from the Sanskrit words bala meaning “child” and asana (आसन) meaning “posture” or “seat”

In this pose, the body faces the floor in a fetal position. The knees and hips are bent with the shins on the floor. The chest can rest either on the knees or the knees can be spread to about the width of a yoga mat, allowing the chest to go between the knees. The head is stretched forward towards the ground – the forehead may touch the ground. The arms may be stretched forward in front of the head or backwards towards the feet.

Practice Balasana Child’s Resting Pose

  •  From Table pose, exhale and lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread the knees slightly apart.
  •  The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be along side the body with the palms up.
  •  Breathe slowly and deeply, actively pressing the belly against the thighs on the inhale.
  •  Breathe and hold for 4-12 breaths.
  •  To release: place the palms under the shoulders and slowly inhale up to a seated position.

Benefits Balasana Child’s Resting Pose

  • Child pose calms the body, mind and spirit and stimulates the third eye point.
  • Child pose gently stretches the low back, massages and tones the abdominal organs, and stimulates digestion and elimination.
  • Child is a resting pose that can be used at any time, and is especially enjoyable after an challenging pose.
  • Releases tension in the back, shoulders and chest
  • Recommended if you have dizziness or fatigue
  • Helps alleviate stress and anxiety
  • Flexes the body’s internal organs and keeps them supple
  • It lengthens and stretches the spine
  • Relieves neck and lower back pain when performed with the head and torso supported
  • It gently stretches the hips, thighs and ankles
  • Normalizes circulation throughout the body
  • It stretches muscles, tendons and ligaments in the knee
  • Calms the mind and body
  • Encourages strong and steady breathing


  • Avoid child’s pose if you have diarrhea or are pregnant. 
  • Recent or chronic injury to the knees.
  • Can be uncomfortable just after eating
  • If knee issues exist, you may need to place a towel or blanket between thighs and calves or avoid the pose altogether.
  • You may need a blanket or other padding under the ankles to reduce discomfort on the top of the feet.

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