What is Child's pose?
Bala means child in Sanskrit. You kneel, sit back towards your heels and fold forward with the forehead down, a curled, sheltered shape like a sleeping child. A close cousin, Shashankasana (Hare or Moon pose), is taught in many Indian classes and in the Common Yoga Protocol, with the arms stretched forward from Vajrasana.
How to do Child's pose
- KneelStart in Vajrasana or on hands and knees, big toes touching.
- Choose your kneesTogether for a rounder back stretch, or wide apart to make room for the belly and open the hips.
- Sit backBreathing out, move the hips back towards the heels.
- Fold forwardRest the forehead on the mat, a block or a cushion.
- Place the armsStretched forward for a shoulder stretch, or back beside the feet for full rest.
- Breathe into the backFeel the back ribs widen on each in-breath. Stay for 5 to 20 breaths, or longer if comfortable.
- Come up slowlyWalk the hands back and rise to sitting, head last.
Variations and supports
| Version | How | Good for |
|---|---|---|
| Knees together | Belly rests on the thighs | A fuller stretch for the lower back |
| Knees wide | Torso drops between the thighs | Hips, a larger belly, pregnancy |
| Supported | A firm pillow or bolster lengthwise under the chest and head | Stiff hips, tired backs, deep relaxation |
| Knee padding | A folded blanket under the knees, or a rolled towel behind them | Sensitive knees |
| Hips do not reach heels | A folded blanket between the heels and hips | Stiff knees and ankles |
| Side stretch | Arms forward, walk both hands to one side, then the other | Stretching the sides of the back |
Benefits
- Gentle back stretchThe spine rounds softly and the lower back lengthens.
- Hip, thigh and ankle releaseEspecially with the knees wide.
- Shoulder stretchWith the arms reaching forward.
- CalmingA folded, supported position with the forehead down slows the breath and feels safe, which is why it appears in most calming routines.
- A built-in restIt lets you recover during a class without stopping completely.
When to use it
- After strong poses, such as Downward dog, long Warrior holds, backbends or a series of Surya Namaskar.
- Whenever you feel breathless or tired in class. Taking Child's pose is always allowed.
- At the end of the day, in an evening or bedtime routine. See yoga for better sleep.
- In a stressful moment, for a minute with the forehead supported. See yoga for stress relief.
Who should take care
- Knee injuries or knee replacement: use padding and a blanket between hips and heels, or rest in a different position, such as lying on your back with knees bent.
- Pregnancy: keep the knees wide so there is no pressure on the belly, and support the chest with a pillow.
- Ankle problems: place a rolled towel under the front of the ankles.
- Acidity or right after a meal: folding forward may be uncomfortable. Wait until the stomach is lighter.
- Glaucoma or high eye pressure: keep the head raised on a cushion so it is not below the hips.
Child's pose: common questions
What is Balasana in English?
Child's pose.
How long should I stay in Child's pose?
From 30 seconds as a rest in class to several minutes when relaxing, as long as it is comfortable.
Should my knees be together or apart?
Either. Together gives more back stretch; wide gives more hip opening and room for the belly.
Is Child's pose good for back pain?
Many people find it eases lower back stiffness. Use a pillow under the chest, and stop if it increases pain.
My hips don't reach my heels. What should I do?
Place a folded blanket between your heels and hips, and a cushion under your forehead.
Can I do Child's pose during pregnancy?
Usually yes, with knees wide and the chest supported on a pillow. Follow your doctor's advice.
What is the difference between Child's pose and Shashankasana?
They are very similar. Shashankasana, or Hare pose, is usually taught from Vajrasana with the arms stretched forward and the forehead on the floor.
Last updated 24 October 2026. This guide is for general education and is not medical advice.