🌿Relaxation
Beginner
1-5 min

Balasana

Child's Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Deeply calms the nervous system

Releases lower back and hips

Reduces stress and fatigue

About This Pose

Balasana (Child's Pose) is one of yoga's most important resting poses. It provides a gentle stretch to the hips, thighs, and ankles while calming the brain and relieving stress and fatigue. Used between challenging poses as recovery, or as a standalone practice for stress relief. The gentle pressure of the torso against the thighs activates the parasympathetic nervous system, making it effective for anxiety and insomnia.

Step-by-Step Guide

Follow these steps to practice Balasana safely

  1. 1

    Kneel on the floor with big toes touching

  2. 2

    Sit back on heels

  3. 3

    Separate knees hip-width apart (or wider for comfort)

  4. 4

    Exhale and fold forward, laying torso between thighs

  5. 5

    Extend arms forward or alongside the body

  6. 6

    Rest forehead on the floor

  7. 7

    Breathe deeply and hold for 1-5 minutes

  8. 8

    To release, walk hands back and rise slowly

Who Should Avoid This Pose

  • Knee injuries (place a blanket behind the knees)
  • Pregnancy (widen knees significantly)
  • Diarrhea

Always consult a qualified yoga teacher or your doctor before starting a new practice.

Related Poses

Explore more asanas to deepen your practice

Beginner

Paschimottanasana

Seated Forward Bend

Learn pose
Advanced

Sirsasana

Headstand Pose

Learn pose
Intermediate

Ushtrasana

Camel Pose

Learn pose

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