Child's Pose

Balasana

Child's Pose is the resting shape you can come back to at any point in class. With the knees wide and the hips sinking toward the heels, it gives a gentle stretch to the hips and low back and a chance to slow your breath.

How to do Child's Pose

  1. Come onto your knees and bring your big toes to touch.
  2. Take your knees wide on the mat.
  3. Draw your hips back toward your heels.
  4. Walk your hands forward and rest your forehead on the mat.
  5. Keep your arms reaching with fingers spread wide, or let them relax.

Common mistakes

  • Forcing the hips down when there is a big gap to the heels.
  • Holding the breath instead of using the pose to rest.

Make it easier

  • Place a towel or blanket at the base of your ankles or between your hips and heels.
  • Rest your forehead on a block or on stacked fists if it does not reach the mat.

Erin's full guide: Yoga for Lower Back Pain: What to Do and What to Skip

Practice Child's Pose in a free class

182 of Erin's classes include Child's Pose. These are the most practiced. The time shows where it comes up.

45 Minute Power Vinyasa Flow Yoga Class, a free yoga class with Erin Sampson45 Minute Power Vinyasa Flow Yoga Class46 min | Child's Pose at 30:4060 Minute Deep Stretch Yoga Class, a free yoga class with Erin Sampson60 Minute Deep Stretch Yoga Class64 min | Child's Pose at 42:0020 Minute Deep Stretch Yoga Class, a free yoga class with Erin Sampson20 Minute Deep Stretch Yoga Class21 min | Child's Pose at 4:4815 Min Post Workout Deep Stretch Yoga Class, a free yoga class with Erin Sampson15 Min Post Workout Deep Stretch Yoga Class18 minInvigorating Morning Flow Yoga Class, a free yoga class with Erin SampsonInvigorating Morning Flow Yoga Class38 min | Child's Pose at 20:4735 Min Complete Vinyasa Flow Yoga Class, a free yoga class with Erin Sampson35 Min Complete Vinyasa Flow Yoga Class39 min | Child's Pose at 26:10Full Body Deep Stretch Basics 60 min Yoga Class, a free yoga class with Erin SampsonFull Body Deep Stretch Basics 60 min Yoga Class66 minSlow Flow Deep Stretch Yoga - 30 Minutes, a free yoga class with Erin SampsonSlow Flow Deep Stretch Yoga - 30 Minutes32 min45 Minute Deep Stretch Yoga Class, a free yoga class with Erin Sampson45 Minute Deep Stretch Yoga Class44 minChest, Shoulders, Upper Back Yoga Class, a free yoga class with Erin SampsonChest, Shoulders, Upper Back Yoga Class31 min | Child's Pose at 18:24Gentle 45 Minute Tropical Yoga Class, a free yoga class with Erin SampsonGentle 45 Minute Tropical Yoga Class44 min | Child's Pose at 15:18Deep Stretch for Athletes Yoga Class, a free yoga class with Erin SampsonDeep Stretch for Athletes Yoga Class39 min | Child's Pose at 14:51

All yoga poses Find a class

Move within what feels right for your body, and check with your doctor if you have an injury.

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Child’s Pose (Balasana)