How to do Child Pose in Yoga (Balasana)

child pose yoga

Ready to start your yoga journey? then why not give a chance to a child pose in yoga? Child pose in yoga is known for its rejuvenating powers.

Let me walk you through step by step guide, benefits, and contradictions of this pose.

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What is Child Pose?

Child pose is commonly used as a resting position between heated yoga sessions. It is tried along with the corpse pose. This pose is also known as ‘Balasana‘ in the Sanskrit language. Word Balasana is formed by the words ‘Bala’ meaning child or womb and ‘asana’ meaning posture.

The purpose behind this pose is to bring inner peace and deep meditation just like a child in a mother’s womb.

Name of PoseChild’s Pose or Balasana (Ba-la -sa-na)
Difficulty LevelBeginner
PrerequisitesNone or Easy Pose

Step-by-step guide

  1. Sit on a yoga mat with your legs stretched out in front of you.
  2. To maintain balance, keep your hands close to your pelvis with your palms touching the ground. Make sure you’re not carrying your entire body weight on your shoulders. This pose is known as Dandasana.
  3. Bend your right leg and place it beneath your right buttock.
  4. Bend your left knee and place it beneath your left buttock.
  5. Try to touch the toes of both legs together now. Both thighs should be touching from the inside.
  6. Lift your palms and place them on your respective knees once you feel comfortable. Now you are in the pose of Vajrasana.
  7. While exhaling lift your palm, start spreading your arms straight in front of you, and bend from your back forwards till your belly rest on your thighs. Shoulders should be loose.
  8. Rest your forehead on the ground, and close your eyes. Relax your mind, start focusing on breathing.
  9. Hold this pose for 30 seconds to 3 minutes, as per your comfort.
  10. To come out of this pose, Take a deep breath, and while inhaling lift your head above ground, and come back into a seated position – Vajrasana.
  11. Maintain your palms on the ground, close to your pelvis. Bend to the right and bring your left in front of your body. Repeat with the right leg, bending to the left side. Relax and open your eyes.
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  • Increases brain activeness due to the fresh flow of blood to the upper part of the body.
  • Helps in overcoming stress, depression
  • Stretches hip, lower back, and upper back gently thereby increasing strength.
  • Helps in reducing lower back pain.
  • Aids in overcoming insomnia, and high blood pressure.


If you have undergone any type of knee, back or hernia surgery avoid doing this pose for at least 6 months. Pregnant women should try this pose, without consultation with their physician. If you have arthritis of the knee or suffering from excessive back pain avoid this pose.


Child pose has been very helpful in relieving chronic constipation, also helps to control blood pressure, and promotes deep sleep. Now looking at the so many benefits of it you should practice at least 5 sets a day in the morning. I myself have this pose included in my yoga routine. Give it a try and let me know how you feel in the comments.


How long should I hold the Child pose?

You should hold the child pose for at least 30 seconds. When you get used to its posture, holding for 3 to 5 minutes is recommended.

Is child pose good for knees?

Yes. The child pose provides strength to the knees and the shins bone. You should avoid it if you have a recent knee injury. Always consult your physician for advice on performing any activity after surgery.

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