What is the Child's Pose
Beginners,  Yoga Terms

What Is The Child’s Pose

What is the Child's PoseA Relaxation Pose

I love this pose because it gives me a little break during my yoga class, so I can take a breath and charge my energies to continue the practice. This pose is great for relieving back and neck pain, while also calming the mind and focusing on the breath. Another word for the Child’s Pose would be Balasana, and if you would like to know what is the child’s pose in Sanskrit I guess it will not surprise you that the meaning of the word ‘Bala’ is child and ‘Asana’ means pose, creating the word ‘Child’s Pose’ or Balasana.

So what is the child’s pose in yoga? It is basically a pose in which you bent your knees on the floor and rest your body on your legs, the arms can be overhead with palms facing the floor, or hands can be on the sides of the body. The part right between the eyes which is also known as ‘the third eye’, touches the floor and creates a relaxing and calm feeling.

While staying in this position it is best to focus on the breath, breathing deeply and consciously for 30 seconds up to a few minutes. This can create a wonderful feeling of relaxation and when I am in this pose I feel like I can stay there forever. I love the feeling of simply resting my body and giving a great stretch to my body from my tailbone all the way up through my neck.

Few Tips When in The Child’s Pose

  • Start from a table top position (or ‘all four’ position).What is the Child's Pose
  • Lower the hips gently touch the ground with your forehead.
  • If you find it difficult you can put a blanket behind your knees and spread your knees wider.
  • You may bring your hands forward with the palms down, or you may lay them beside the body with the palms up (look at the photos for guidance).
  • Pay attention to your breath.
  • Stay here anywhere from 30 seconds to a few minutes.
  • (Please notice that if you have any knee pain or other general pain do not do this pose and try different easy poses. You should feel a good stretch and not pain).

You can watch this great explanation by Adriene:


When My Sister Was a Baby She Was an Expert

When my sister was about two years old she used to sleep in this position all the time! I was fascinated by the fact that she could stay in this positions for hours without changing anything. I used to try and copy her doing it but I always gave up after a few minutes, maybe because I got bored or maybe because I just couldn’t stay in that position for such a long time.

Do Whatever YOU Can

This posture is great and I love it mainly because it is so relaxing and gives me an opportunity to simply lay still, give my back a loving stretch and concentrate on my breath. I do know that this posture might be a little bit difficult for some people, and if that person is YOU then just know that it is absolutely FINE! We each have different bodies and different limitations.

When you try to do yoga (whatever pose you choose) don’t worry about trying to get the pose perfect, if you can’t reach the floor in the child’s pose that’s fine, simply do what is best for you. You can try and put a blanket behind your knees and touch the floor with your hands without your forehead touching the floor.

The most important thing to remember with any yoga posture is to be yourself. Don’t try and mimic the perfect photos you see online, listen to your body and enjoy the stretch.

If you have any questions or would like to share your experience with yoga and the child’s pose I would love to read your comments here below.



  • james

    Thanks very much Paulina for this post. Couldn’t agree more on don’t worry on getting the pose perfect as this is what I had trouble with whenever I’ve tried Yoga. Also great to learn a little bit about the history in terms of other words which are used to represent this position.

    Enjoy the relaxation!

    • Paulina

      Hi James,
      The thing I love about yoga is that there is no such thing as ‘perfect’ because we are not in a competition. Each of us has a different limitation so we can do the poses with different modifications.

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