What is Child's Pose used for?

It's a resting and calming pose — a place to pause between stronger poses, settle the breath, and gently release the back and hips. It's often used to de-stress and re-centre.

My hips won't reach my heels in Child's Pose — is that okay?

Completely normal. Place a cushion or folded blanket between the hips and heels, or under the forehead, so you can rest without strain.

Restorative

Child's Pose

Bālāsanaबालासन· bah-LAH-suh-nuhchild's posture (bāla = child)

Child's Pose (Balasana) is a gentle resting pose: kneeling, you fold forward to rest the torso over the thighs and the forehead on the floor. It calms the mind, gently stretches the back and hips, and is the classic place to rest between poses. Widen the knees or use a cushion for comfort.

By Shakti ShilpaUpdated 12 July 2026

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Step by step

1
Kneel down
Kneel with the big toes touching and knees together or wide.
2
Fold forward
Sit the hips back toward the heels and fold the torso forward.
Breath: Exhale as you fold
3
Rest the forehead
Bring the forehead to the floor or a cushion; arms forward or alongside.
4
Soften
Let the breath move into the back body; relax the shoulders and jaw.
5
Stay and breathe
Rest for several slow breaths.

Benefits

Calms the mind and relieves stress
Gently stretches the back, hips and ankles
A safe place to rest and re-centre
May ease mild back tension

Common mistakes

Forcing the hips down when they don't reach
Straining the knees or ankles
Holding tension in the shoulders

Modifications & variations

Widen the knees and rest the belly between the thighs
Place a cushion under the hips or forehead
Rest the forehead on stacked fists

Related poses

Video transcriptIn this session, Shakti Shilpa demonstrates how to move into Child's Pose (Balasana), including arm variations, prop modifications, and breathing guidance.

Hi, I am Shakti Shilpa from Yoga & You, and today we are going to see how to do Child's Pose or Balasana.

Sitting on your heels, slowly move on to a table, exhale and lower the hips to the heels and forward on the floor. Put the knees together, or if you are more comfortable, spread the knees slightly apart. The arms can be overhead with your palms on the floor, palms or fists can be stacked under the forehead, or arms can be alongside the body with palms up.

If you feel that your knee is hurting, or if you are unable to sit on your heels, you can keep a bolster or blanket between your legs and then do the pose. Or if the top of the foot is stretching too much, then the bolster can be placed just below your feet. Remember that this is a restorative, calming pose, so find what works best for you to relax.

Breathe slowly and deeply, pressing the belly against the thighs on the inhale. Breathe and hold for 4 to 12 breaths. And to release, place the palms under your shoulders and slowly inhale up to a seated position.

Frequently asked questions

What is Child's Pose used for?: It's a resting and calming pose — a place to pause between stronger poses, settle the breath, and gently release the back and hips. It's often used to de-stress and re-centre.
My hips won't reach my heels in Child's Pose — is that okay?: Completely normal. Place a cushion or folded blanket between the hips and heels, or under the forehead, so you can rest without strain.

Keep exploring

References

Traditional Hatha resting pose; see B.K.S. Iyengar, Light on Yoga · Book — Contextual reference from the Indian yoga tradition.