Childs Pose, or Balasana in sanskrit, is very traditionally used in yoga as a starting place. Even if it’s not used in the beginning of class, it’s often recommended pretty early on as a position to come to at any time during your practice to breathe, assess and rest! Because of the nature of the pose, it automatically eliminates visual distraction as the head is face down (see how to below). Come to Childs pose for meditation, or at anytime in your yoga class to remind yourself to slow down, relax and re-charge.


  • Begin in an all fours position on the hands and knees with the tops of the feet down.
  • Release hips towards the heels, resting the upper body and head down towards the mat.
  • You can take the knees wide, allowing the torso and chest toward the floor or you can keep the knees together providing support for the upper body and back.
  • Arms may be extended over the head, reaching toward the top of the mat or along side the body reaching back towards the heels for resting child’s pose.


  • Gently stretches the hips, ankles and thighs.
  • Relieves back pain.
  • Increases blood circulation to your head which reduces headaches.
  • Massages the internal organs, aiding in digestion.
  • A great place to come to clear distraction.

There you have it!  All the reasons in the world to take a rest in Childs pose.

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