How to Practice Balasana(Child’s pose) & Benefits

What is balasana?

Balasana, or Child’s Pose, is a yoga posture that offers a variety of physical and mental health benefits. This pose is particularly suitable for beginners since it is simple to execute and can be performed anywhere, including at home. To assume the pose, fold the body into a fetal position, with the head touching the ground and the arms extended in front of the body.

Performing Balasana provides the following benefits:


  • Relieves stress and anxiety
  • Stretches the spine, hips, and thighs
  • Improves digestion and eases constipation
  • Helps regulate blood pressure
  • Relieves neck and back pain
  • Promotes relaxation and soothes the mind

How to do balasana?

To perform Balasana, also known as Child’s Pose, follow these steps:

How to do balasana or child’s pose & benefits
  • Begin on your hands and knees, with your palms and knees placed on the ground.
  • Slowly lower your hips towards your heels, while keeping your arms stretched out in front of your body.
  • Rest your forehead on the ground and release any tension in your neck and shoulders.
  • Keep your arms extended in front of you or alongside your body, whichever is more comfortable.
  • Take slow, deep breaths and hold the pose for as long as you like.
  • To come out of the pose, slowly inhale and raise your body back up to a kneeling position.


Placing a folded towel or blanket under your knees can provide extra cushioning if you experience knee pain.

It is important to pay attention to your body’s signals and avoid overexerting yourself.

You can modify the Balasana pose to accommodate your body’s requirements.

it is recommended to consult a yoga instructor before trying out any new yoga pose.

Who should not do Balasana?

To avoid injury or discomfort when practicing Balasana (Child’s Pose), keep the following in mind:

  • Do not perform Balasana if you have knee pain or an injury, unless you have a blanket or towel to place under your knees for extra cushioning.
  • Avoid Balasana if you have diarrhea or are experiencing any other digestive issues.
  • Do not perform this pose if you have high blood pressure or dizziness, as the forward fold may cause a drop in blood pressure.
  • Avoid this pose if you are pregnant and in the second or third trimester, or if you have a medical condition that makes it difficult to breathe while in a forward fold.
  • Do not force yourself into the pose. It is essential to listen to your body and ease into the pose gently.

As with any yoga pose, it is always best to consult with a qualified yoga instructor or healthcare professional before attempting a new pose, especially if you have any injuries or medical conditions.

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