All you need to know about Child pose yoga

The child resting pose is a modern yoga kneeling pose as an exercise. Balasana is the reverse asana of various asanas and is usually performed before and after Sirsasana. 

Steps to do Child pose Yoga

  • Step 1- one is supposed to kneel on the floor. Touch the big toes together and sit on the heels, splitting the knees into hip widths.
  • Step2- Exhale and place the torso between the thighs. Widen the sacrum behind the pelvis and narrow the tip of the hip toward the navel so that it nestles into the inner side of the thigh. Lift the base of the head from the back of the neck and pull the tailbone away from the back of the pelvis. 
  • Step 3-  Place hands on the the floor along the torso, with palms facing up and the front part of the shoulders facing the floor. Feel how the weight of the shoulder distributes the shoulder blades.
  • Step 4- Child pose is a relaxing posture. Hold the position for 30 seconds to a few minutes. Beginners can use this use this pose to achieve a deep forward bending sensation with the torso resting on the thighs. Hold the pose for 1-3 minutes. To get up, first stretch the front torso, then lift the tailbone and push it down into the pelvis as one inhale. 
  • Step 5- Relax! Use the mat to relax the muscles. Place a folded blanket or pillow between the calves and shins for some more support. Close your eyes, focus on the body, and pay attention to all the senses.
  • Step 6- Learn different breathing techniques as you practice baby poses. Inhale slowly and feel your lungs expand towards your back. As you breathe out, focus on releasing tension in your back and abdomen. Continue this breathing exercise for 1-3 minutes. 

Yoga’s Child Pose Benefits

  • The spine, thighs, hips, and ankles are all gently stretched in the baby position.
  • The baby stance soothes the mind and lowers worry and weariness, in addition to deep breathing exercises.
  • The child’s position helps improve blood circulation to the brain.
  • Digestion can be triggered by gentle pressure on the stomach in this position.
  • Tension in the muscles can be relieved by the child’s posture.

Measure to take while practicing and performing the pose/ poses

Proper forms and techniques are essential to ensure the safety and effectiveness of your yoga session. If you have an existing or existing health condition, consult your doctor before practicing yoga. The pose can be changed to suit your individual needs.


Child poses are basic, relaxing poses that stretch your hips, thighs, and ankles while reducing stress and instability. This is one of the most popular and practiced yoga poses where you can rest while paying attention to your body and breath.

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