Benefits of Child’s Pose

• Spinal Lengthening: Gently stretches and decompresses the spine.
• Hip and Ankle Release: Opens hips and stretches ankles with minimal strain.
• Shoulder and Neck Relief: Releases upper back tension with either arm variation.
• Nervous System Reset: Activates the parasympathetic nervous system for deep rest.
• Emotional Grounding: Creates a safe, inward-facing posture for emotional release.
• Digestive Support: Gentle pressure on the belly may help relieve bloating and improve digestion.

How to Practice Child’s Pose

1. Start in a tabletop position, with wrists under shoulders and knees under hips.
2. Exhale as you lower your hips back toward your heels. It’s okay if they don’t fully reach.
3. Bring your big toes to touch if comfortable. Choose a knee placement:
   • Knees together: for a more grounding sensation.
   • Knees wide: to create more space in the belly or hips.
4. Extend arms forward, palms down, or place them by your sides with palms facing up for a restorative variation.
5. Allow your chest to soften toward the mat and rest your forehead on the floor or a prop.
6. Breathe deeply. With each exhale, soften and surrender further into the pose.
7. To come out, gently walk your hands back and lift into a seated or tabletop position.

Suggested transitions: Downward-Facing Dog, Tabletop, or Cat-Cow.

Alignment Tips & Cues

Alignment Tips

1. Knees are a touch wider than the hips
2. Seat comes back towards the heels
3. Arms are extended forward and shoulder-width distance apart
4. Head comes down to the mat

Simple & Effective Cueing Suggestions:

• “Begin on hands and knees. Bring big toes together, knees as wide as your mat.”
• “As you exhale, let your sit‑bones rest on your heels—this is your moment of rest.”
• “Walk hands forward, palms down. Inhale to grow long through the outer hips and fingertips.”
• “Exhale to release deeper—allow your chest to soften toward the mat, forehead grounding restfully.”
• “If your forehead doesn’t reach, stack hands or use a block or blanket—find ease not strain.”
• “Breathe slowly, feel your back expanding with each inhale and softening with each exhale.”
• “Keep the elbows softly lifted—this supports your shoulder girdle as you settle in.”
• “To come out, press gently into palms, invite length through your spine as you rise.”

Contraindications

1. Knee Injuries or Sensitivity: Since the knees are deeply flexed in this pose, anyone with knee pain, arthritis, or recent injury/surgery should approach Balasana with caution. Placing a folded blanket behind the knees or practicing a modified version with less flexion can help, but in some cases, it may be best to skip the pose altogether.

2. Pregnancy (Especially in Second and Third Trimesters): As the belly grows, compressing the abdomen in a forward fold can become uncomfortable or unsafe. Pregnant practitioners should take a wide-kneed variation or elevate the torso with props—or consider substituting with a seated forward fold or supported reclined pose.

3. Ankle or Foot Issues: The tops of the feet press into the floor in Child’s Pose, which can be painful for people with ankle injuries or conditions like plantar fasciitis. A rolled blanket under the ankles can help relieve pressure, but discomfort may still persist.

4. Hip Restrictions: While Balasana is often used to open the hips, tightness in the hips or groin may make the pose feel strained or uncomfortable. Props like blocks under the hips or between the knees can offer relief, but modifications may still be necessary.

5. Low Blood Pressure or Dizziness: Coming into or out of the pose too quickly can cause dizziness, especially in people prone to low blood pressure. Moving slowly and mindfully, and using the hands to press up gradually, can help mitigate this issue.

6. Recent Abdominal Surgery or Digestive Discomfort: Because the pose involves abdominal compression, it may be contraindicated after abdominal surgeries, during active gastrointestinal issues, or for those with hernias. A modified or more upright version should be considered instead.

Modifications & Variations of Child’s Pose

When to Avoid or Modify Child’s Pose

• Knee injuries: Consult a healthcare provider or avoid the pose altogether.
• Recent hip or ankle surgery: Modify or skip based on comfort and guidance.
• Vertigo or sinus issues: Elevate the head or avoid if symptoms worsen.
• Pregnancy: Always create space for the belly and avoid pressure.

Why Practice Child’s Pose?

Child’s Pose is more than just a resting shape—it’s a sacred space for reflection and healing. In yoga, we use Balasana as a moment to pause, breathe, and return home to ourselves.

Whether guiding others or practicing solo, this posture offers profound emotional, mental, and physical nourishment. Through props, breath, and intention, Child’s Pose can transform from a simple shape into a deeply therapeutic ritual.