Child's Pose

Child's Pose (Balasana) is the yoga pose most associated with rest and restoration. From a kneeling position, the hips sit back toward the heels as the torso folds forward, forehead resting on the mat. It is used as a resting posture within active classes and as a foundation pose in restorative yoga.

Two Variations

Narrow Child's Pose: Knees together, big toes touching, torso resting on the thighs, arms extended overhead or alongside the body. The compression on the abdomen provides a gentle internal massage.

Wide-Knee Child's Pose: Knees wider than hip-width with big toes still touching, creating space for the belly to drop between the thighs. More accessible for those with tight hips, pregnant practitioners, or those with large torsos.

Physical Benefits

• Gently stretches the hips, glutes, and lower back
• Releases tension in the shoulders and upper back (arms extended overhead)
• Decompresses the spine in mild traction
• Activates the parasympathetic nervous system — promotes calm

When It's Used

Child's Pose appears as:

• A rest between challenging poses in any vinyasa class
• A response to overwhelm — teachers invite students to "take a Child's Pose whenever needed"
• A gentle warm-up at the start of class
• A counter pose after deep backbends

Mat Considerations

Child's Pose places the forehead directly on the mat — a soft, textured surface is more comfortable than a hard or rough one. The knees also press into the mat for extended periods, making adequate cushioning (5mm or more) valuable for practitioners with sensitive knees.