Skip to content
mornora

Yoga poses

Child's PoseBalasana

Balasana, or Child's Pose, is a kneeling resting pose where you sit back towards the heels and fold forward with the forehead resting down. It's a calming pose you can use to rest between other poses or to wind down at night.

Man resting on a yoga mat in Balasana, Child's Pose, forehead down and arms forward
Photo: Sezam777 · CC BY-SA 4.0 · Wikimedia Commons

Key takeaways

  • Sit back towards the heels and fold forward.
  • Rest the forehead on the mat or a cushion.
  • Knees can be together or wide.
  • Breathe slowly into the back.

How to do Child's Pose

  1. Kneel

    Kneel on the mat with big toes touching.

  2. Choose knee width

    Keep knees together, or open them wider for more space.

  3. Fold forward

    Sit back towards the heels and lower the chest forward.

  4. Rest

    Rest the forehead down; arms forward or alongside the body.

  5. Breathe

    Stay for 5–10 slow breaths.

Variations

  • Place a cushion between heels and hips if they don't reach.
  • Put a folded blanket under the forehead.

Safety

  • Use padding under the knees, or skip the pose if kneeling is uncomfortable.
  • Move slowly and stop if you feel pain. If you are pregnant, recovering from an injury or surgery, or have a medical condition, ask a doctor or qualified yoga teacher before trying this.

Make it a tiny habit

When you get into bed, before putting the phone away, rest in Child's Pose for 5 breaths.

Frequently asked questions

When should I do Child's Pose?

Any time you want to rest: between other poses, after a long day, or as part of a wind-down routine before sleep.

What if my hips don't touch my heels?

That's common. Place a cushion or folded blanket between your hips and heels for support.

General wellness information, not medical advice. Please consult a doctor or a qualified teacher before starting new exercises.