Movement overview

Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.

Step-by-step cues

1. Begin by kneeling on the floor with your big toes touching and knees spread apart about hip-width.
2. Sit back on your heels and slowly bend forward, extending your arms in front of you on the floor.
3. Lower your torso between your thighs and rest your forehead on the mat.
4. Keep your arms extended forward with palms facing down or alongside your body with palms facing up.
5. Hold the position for several breaths, focusing on deep, even breathing.

Technical tips

• If you have tight hips, keep your knees closer together for comfort.
• To deepen the stretch in your shoulders, keep your arms extended forward.
• Use a cushion or folded blanket under your torso or forehead for added support if needed.
• Focus on relaxing your entire body and breathing deeply to enhance the calming effects of the pose.
• If you experience discomfort in your knees, place a rolled towel behind them for additional support.