Child’s Pose Yoga, Benefits & How To Do Balasana

By Sophia Estrada
Last updated: Dec 15, 2022
Child's Pose Yoga

Yoga child’s pose, also known as Balansana, is a common stance of novice yogis to take a rest between some difficult postures. It will stretch the hips, thighs, and ankles to put the mind and body in a relaxable status.

So, you can gain many benefits from such a simple pose if you can perform it properly. How to do child’s pose stretch? Let’s scroll down this article for its benefits and step-by-step instructions.

How To Do Child’s Pose: A Detailed Guide

Before starting the exercise, you need to prepare a soft mat for a padded surface to avoid putting too much pressure on your joints or limbs. 

Follow this step-by-step guide to performing the child’s pose.

Step 1:  Relax On Your Knees

Start the position by kneeling on your yoga mat and resting your bottom against your heels.

Put your palms on your thighs and close the distance between your knees. Slowly inhale, exhale, and simultaneously relax your shoulder.

Step 2: Lean Your Torso Forward

Exhale and gradually lean forward until your upper body touches your thighs. Lengthen your arms out in front of you with the palms lying down on the mat.   

Connect your toes together but leave enough space between your knees to lie on it.

Step 3: Reposition Your Forehead  

Put your forehead on the yoga mat and relax your entire body. If you find it too difficult to perform or experience discomfort in your head and neck, you can support your head by placing a prop such as a block or a pillow. 

Repositioning your hand right under your forehead is also an ideal option.

Step 4:  Relax Your Entire Body

Allow your entire body to relax completely. Close your eyes and be mindful of the slightest commotion of your body. You need to remember to control your breaths, similar to meditation. 

Benefits Of Child’s Pose

Child yoga pose offers a few benefits, which enhance the performance of both the body and the mind. Here are some specific advantages it gives yogis:

  • Muscle stretching: This stance gently extends the muscles in your spine, thighs, hips, and ankles. 
  • Deep relaxation: Balasana works as a breathing exercise and a meditative practice to relax the mind. Calm you down and reduce anxiety. 
  • Stimulate digestion system: The light compression in the stomach area can stimulate your digestion system
  • Release tension: This posture can help relieve the pressure on your pelvis and lower back areas. Other muscles, such as those on your chest and shoulder, also benefit from it.   

Child’s Pose Variations

Benefits Of Child's Pose

Beginner Modifications  

It is recommended that novices separate their knees instead of keeping them together while performing the movement. Curling your toe is also a viable option for people who find it painful.

A passive pose where you let your arms relax behind you, next to the thighs with your hand facing upward, is also a solution for newbies. 

Advanced Modifications

For advanced yoga practitioners, slowly spreading your knees apart while performing the yoga childs pose can substantially increase the level of difficulty while performing it. 

Common Problems


Headache during the first initial phrase is not uncommon. Slowly engage your head and shoulders muscles, then lifting it to a higher position while putting no pressure on your neck is a solution. 

Neck Position

Keep your neck in a neutral position to avoid injury. If your neck is in a crooked position, consider using a yoga block or another prop to keep the tension off it. 


This stance is not suitable for people who are pregnant y or suffering from a knee injury. If you are in either of those cases, don’t force your stomach to be closer to your thigh, and letting your arms remain by your thighs will provide the best support for your body.


After this article, you have had an overall look at “what does child’s pose stretch”, its benefits, and how to do child’s pose properly. It also works as a form of meditation that helps you to make yourself calm. 

However, keep in mind that although this stance is simple, you must follow the steps and tips to avoid unintended injury.

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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