Child's pose (balasana): how to rest in the middle of class

What to look at

• Feet. Tops of the feet on the floor, big toes touching. If the feet feel strained, put a folded mat under the shins.
• Knees. Width is up to you: together or wider than the hips. If the knees complain, place a cushion between thighs and calves.
• Pelvis. Reaches towards the heels but should not be forced. If it does not reach, put a support under it.
• Back. Long and relaxed; with each exhale it softens a little more.
• Shoulders. Loose, not lifted to the ears. Arms reach forward for a stretch or lie by the thighs for rest.
• Neck and gaze. Forehead on the floor, a block or stacked fists, neck free of strain. Eyes closed or looking down.
• Breath. Breathe into the sides and back so you can feel the ribs widen gently.

What it trains

Child's pose is not about strength and takes no effort; it is there for a pause. In it you can slow the breath, relax the back and shoulders after work and bring attention back to yourself before moving on.

For beginners it is also a way of learning to rest in class without leaving the practice. If you are tired or lose the thread, the teacher will usually suggest exactly this pose.

Step by step

1. Come onto all fours. Bring the big toes together and take the knees hip-width apart or wider.
2. On an exhale send the hips back and sit on your heels or on a support.
3. Reach the arms forward and lower the chest between the thighs, or onto them if the knees are together.
4. Rest the forehead on the floor, a block or stacked fists.
5. With every exhale let go of tension in the shoulders, neck and jaw.
6. Breathe so that the breath moves into the back and sides. The ribs widen softly on each inhale.
7. To come out, lift the torso on an inhale, or return to all fours by pressing into the palms.

Stay as long as you need: from five breaths to a few minutes. In this pose you need not count the hold.

How to tell it is going well

• The belly and chest rest on the thighs or a support, and the breath moves into the back and sides.
• The shoulders and neck are let go and the forehead rests without effort.
• The knees and ankles do not hurt. If they do, add a support or change the position.
• You could stay a few more breaths without wanting to leave at once.

Common mistakes

• Hips lifted off the heels, back tense. Place a folded blanket or cushion between thighs and heels so the hips can settle.
• Shoulders pulled up to the ears. Lay the arms by the sides with palms up and consciously let the shoulders drop.
• The knees do not like to bend. Put a folded mat under the knees and between thighs and calves, or choose another rest pose.
• The forehead does not reach the floor. Put a block, cushion or fists under the forehead. You do not need to reach the floor.

Variations

Easier

• With a cushion or bolster. A cushion along the torso, with chest and forehead resting on it. The load on knees and back is minimal.
• Forehead on a block. A block under the forehead takes the effort out of the neck. Any side of the block will do.

Harder

• Arms reaching forward. Palms on the floor, shoulder blades reach away from the hips. There is more stretch in the shoulders and sides.
• Hands walked to the side. Walk both hands to the right, then to the left: each side of the torso lengthens in turn.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

• If the knees, ankles or hips are uncomfortable, change position or add a support and tell the teacher.
• If you are pregnant, tell the teacher: the knees are often taken wider to leave room for the belly, and they can help you find a comfortable version.

Where you will meet it

• Hatha: it is used as a pause between series of poses.
• Yin: you stay for several minutes, usually with a support under the torso.
• Restorative: it is done with a bolster and blankets and you stay for a long time.
• Prenatal: the knees often go wider to leave room for the belly.

Paired poses

Before: Downward-facing dog · Cobra pose   After: Savasana (corpse pose)   See also: Cat-cow · Pigeon pose · Happy baby · Legs up the wall

Terms: Asana · Pranayama   Guides: First class · How to start

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.