Balasana
bah-LAHS-uh-nuh
Anatomy Breakdown
Child’s Pose places the body in a position of gentle spinal flexion. The hips move into deep flexion while the knees bend and the torso folds forward over the thighs. The spine lengthens as the back muscles soften, allowing the erector spinae to release tension.
The hips and gluteal muscles relax as the pelvis settles toward the heels. When the arms extend forward, the shoulders move into flexion, creating a mild stretch across the latissimus dorsi and upper back.
Breathing in this position expands the back ribs and lower lungs, promoting parasympathetic nervous system activation and deep relaxation.
Alignment Breakdown
Begin kneeling with the big toes touching and knees together or slightly apart.
Sit the hips back toward the heels while folding the torso forward.
Allow the forehead to rest on the mat or a prop.
Extend the arms forward with palms down, or rest them alongside the legs.
Keep the neck relaxed and shoulders soft.
Breathe slowly and evenly while allowing the back body to expand with each inhale.
Benefits
Commonly used in these Yoga styles
Teaching Cue
Sit hips back toward heels Fold torso gently over thighs Extend arms forward or rest alongside legs Relax forehead toward mat Breathe deeply into the back ribs
Breath Cue
Inhale to expand the back ribs and lengthen the spine. Exhale to soften the torso and release the hips toward the heels.
Contraindication
Modifications
Place a bolster or stacked blankets under the torso for support. Use a block or folded blanket under the forehead. Keep the knees wide for additional comfort in the hips. Place a rolled blanket behind the knees if there is knee sensitivity.