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Child Pose (Balasana): 8 ultimate benefits

Child Pose in Yoga top 8 ultimate benefits

Child Pose (Balasana): 8 ultimate benefits

Child Pose (Balasana)

Balasana consists of two words ‘Bala’ and ‘Asana’. In the Sanskrit language ‘Bala’, means ‘Child’ and ‘Asana’ means the ‘pose’ or ‘posture’. The Child Pose or the Balasana is also known as the original pose because the child in the womb remains in this pose throughout his growth in the womb. 

This pose is usually practiced after the end of the yoga session after intense yoga practice to regain the breath and the movement of the body. This asana relaxes the body and the breath, which helps in bringing peace to the breath-body connection. 

Those who regularly practice a variety of yoga poses would notice that some yoga poses are more difficult to perform than others. Some yoga poses would stretch and pull various body organs, creating difficulty with the breathing pattern. This Pose helps in relaxing the body muscles and breathing sequence.   

In this Pose, the spine remains relaxed in the forward bend position, and the abdomen and chest remain stretched on the floor, which helps to focus on the breathing.  

Child pose is also the base pose for various ‘child pose variations’ which can be included in the flow yoga sequences. This is the beginners pose, it prepares the body for more advanced yoga poses. 

Child Pose Image

Child Pose yoga details

Sanskrit NameBalasana
English Name Child Pose
Difficulty Level Beginner
PositionLying face down
Type Forward bend
Child Pose details

Child pose helps the following muscles in the body:

  • Lower back
  • Hips
  • Knees
  • Neck
  • Feet 
  • Ankles 
  • Arms
  • Shoulders

Child Pose benefits 

This Pose offers tremendous benefits to the person who regularly practice it

  1. This pose calms the mind and the brain and restores the spent energy of the body.
  2. This pose brings the focus of the person from the outward world to the inwards.
  3. The Child Pose supports the expansion of the lungs with each inhalation which ensures better breathing
  4. This asana gently stretches the hips, thighs, and ankles.
  5. It helps relieve pain for women who experience menstrual cramps during their periods.
  6. Helps in reducing migraines with improvement in blood circulation.
  7. It relaxes the shoulder and neck muscles and gives relief from any pain. 
  8. Helpful for people having disturbed sleep, anxiety, and insomnia

How to do Child Pose

  1. Sit in Vajrasana on the floor, where your knees are bend and your buttocks rest on the heels.
  2. Now raise your buttocks a little from the heels and widen your feet to place your buttocks on the floor.
  3. Breathe out and raise your arms over your head pointing straight upwards.
  4. Now bring your chest forward, stretch your upper body and bring down your upper body over your thighs.
  5. As your upper body goes down on the floor, place your forehead on the floor and extend out your arms fully in front of you.
  6. Your palms should be facing the floor and stretched in front of you. Feel your weight on your hands, now feel the weight of your shoulder spreading towards your shoulder blades. 
  7. Now relax your whole body taking 5-6 breaths, feel the relaxing of your spine, lower back, and thighs. 
  8. Now breathe in and come back by raising your upper body and straightening your spine. 

Repeat this asana a few times till your whole body feels relaxed and you regain your breathing.  

Child Pose Contraindications

  • Pregnant women should avoid this asana.
  • If you have under gone any recent stomach surgery then you should avoid this asana for at least 6 months after the surgery.
  • Persons with any Knee injury should avoid this asana.
  • Avoid this asana if there is any spinal injury like cases of serious Spondylitis.
  • Persons with loose bowels should also avoid Child Pose. 

Child Pose modifications

  • Laying your arms by the sides of your thighs
  • Using blocks or bolster for your forehead
  • Using blocks or bolster for supporting your chest and face
  • For better breathing turning your face sideways  
  • Arms on the back, fingers of both hands intertwined 


Child pose is one of the most important relaxing pose of Hatha yoga, it very gently streches various parts of the body. It is a must yoga pose for taking rest after the intense yoga session to relax your whole body.

This Pose stretches the shoulders, spine, hips, and lower back. It helps to relax the mind and nervous system and stimulates internal organs. It helps to regain the spent energy of the body and also in restoring the balance of breathing with the body.   

Frequently Asked Questions:

Q1. How to do Child’s Pose

Ans: This Pose can be done by bending your knees, sitting on the floor, bending your upper body in front, extending your hands in the front of your body and touching your forehead on the floor. The complete step by step method of doing this pose is given above.

Q2. Is Child’s Pose bad for lower back

Ans: It depends upon the condition of your lower back, in case of severe spondylitis it is advisable not to do this pose, but in mild cases of lower back pain you are likely to get releif after doing this pose under expert guidance.

Q3. Is Child Pose good for Sciatica

Ans: yes! this is one of the Yoga poses which is recommended for patients of Sciatica apart from other asana like Cobra Pose and Locust Pose. It was established in many studies like a study in 2013 and in 2017 that Yoga asana are useful in improving symptoms of Sciatica.

Q4. Time duration for Child Pose

Ans: This Pose is basically a resting pose, you can stay in this pose anywhere between half a minute to a few minutes as per your bodily requirement.

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