Balasana: How to Do Child Pose and Why It Helps

Yoga poses 4 illustrations Updated 2 Nov 2026

Balasana, or child pose, is a resting position in which you kneel, sit back toward the heels and fold forward with the forehead on the floor. Bala means child, and the shape resembles a small child curled up asleep. It is the pose you return to whenever you need a break during practice.

This page covers how to do balasana, the wide and narrow knee versions, props that make it comfortable, its close relative shashankasana or rabbit pose, the benefits and who should adapt it.

Sanskrit: Balasana (bala: child)
English: Child pose, child's pose
Level: All levels
Hold: 30 seconds to 3 minutes
Pose type: Kneeling forward bend, resting
Adapt if: Knee pain, late pregnancy, high BP in folds

How to do balasana step by step

Kneel on the mat with the big toes touching.
Choose your knees: together for a deeper back stretch, or wide for more space.
Exhale and sit the hips back toward the heels.
Fold forward and rest the forehead on the mat or a cushion.
Stretch the arms forward, or rest them back beside the feet, palms up.
Breathe slowly into the back of the ribs.
To come up, walk the hands back and rise slowly to kneeling.

Balasana (child) in pictures

Child pose yoga with knees wide, arms stretched forward and forehead on the mat — Level
All levels
Hold
1 to 3 minutes
Works on
Back, shoulders, hips
Wide knee child pose leaves room for the belly and gives the upper back and shoulders a stretch.
**Teacher's cue:** Walk the fingertips forward, then let the hips sink back.

Classic balasana with knees together and arms resting back beside the feet — Level
All levels
Hold
1 to 3 minutes
Works on
Lower back
In the classic form the knees stay together and the arms rest back beside the feet, palms up. It feels more enclosed and restful.
**Teacher's cue:** Let the shoulders roll forward and melt toward the floor.

Supported child pose with a cushion under the forehead and a blanket between the hips and heels — Level
All levels
Hold
2 to 5 minutes
Works on
Rest
If the forehead does not reach or the knees complain, add props: a firm pillow for the forehead and a blanket roll tucked behind the knees.
**Teacher's cue:** Add props until you can stay without any effort at all.

Shashankasana, rabbit or hare pose, folding forward from kneeling with arms extended — Level
Beginner
Hold
5 to 10 breaths
Works on
Back, calm
Shashankasana, the hare pose, is a close relative taught in many Indian classes: from kneeling, fold forward with arms extended and forehead down.
**Teacher's cue:** Keep the hips touching the heels as you fold.

Balasana yoga pose names and variations

Child pose yoga, child's pose, balasana yoga pose and child yoga pose are all the same shape. You may see it labelled balasana child pose yoga or child's pose balasana yoga in class plans. Its cousin, shashank asana, is called rabbit pose yoga or hare pose in Indian syllabuses; the arms stay extended and the hips stay down. A more advanced rabbit pose rolls onto the crown of the head, which is a different practice and needs a teacher.

Child pose yoga for beginners

Child pose yoga beginner tips are mostly about props. If the hips float high above the heels, slide a rolled blanket in between. If the forehead hangs in the air, place a cushion or block under it. If the ankles hurt, roll a towel under them. The aim is a pose you can stay in for minutes without effort, so use as many props as you need.

Child pose yoga benefits

Gently lengthens the lower back and the muscles along the spine.
Stretches the hips, thighs and ankles.
With arms forward, stretches the shoulders and side body.
Calms the breath and many people find it soothing for stress.
Gives a rest between demanding poses like cobra or downward dog.

As a child pose stretch yoga option, the wide knee version also opens the inner thighs.

Who should adapt child pose

People with knee injuries can do the pose lying on the back with knees hugged in, or with a thick blanket behind the knees. In pregnancy, use wide knees and a bolster under the chest. If folding forward makes you feel pressure in the head, keep the head higher on a stack of cushions. Those with diarrhoea or a recent knee operation should skip it.

Using balasana in your practice

Rest here after back bends, between rounds of surya namaskar, and whenever the breath turns quick. It pairs naturally with cat cow at the start of a session and is part of most routines on the back pain page.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.

Questions people ask

What is balasana called in English?

It is called child pose or child's pose. Bala means child in Sanskrit.

How long should I hold child pose?

Anywhere from 30 seconds to 3 minutes. As a resting pose, you can stay longer if it feels good.

Is child pose good for back pain?

Many people with lower back aches find it relieving. If it increases pain, try knees to chest lying on the back instead.

What is the difference between balasana and shashankasana?

They are very similar. Shashankasana, hare pose, keeps the arms extended forward. Balasana can be done with arms back or forward and knees together or wide.