How to do Balasana (Child Pose)

Balasana or child pose is the calming warm up yoga pose. It is a sitting and bending pose which stretches and releases the spine and lower back and get you relief from back, shoulder, and neck pain. In this pose upper body rests on your heels and head is bent and relaxed to the floor.

It is also good as a neck exercise for cervical pain. This asana is safe and can be done by anybody.

Steps to do Balasana

  1. Sit in vajrasana.
  2. Make sure that your upper body weight is on your thighs and the heels.
  3. Inhale and while exhaling, lower your body from the waist in such a way that your torso is resting on the thighs, and forehead touches the floor comfortably. Feel your spine lengthening. In the process, you will feel pressure on the stomach, in case you do not feel comfortable, release the pose.
  4. Stretch your arms forward in the front altogether with the palms facing down on the floor. Feels the stretch in the shoulder blades.
  5. Make sure your body is not lifted and sitting on the heels properly.
  6. Close your eyes and breath normally. Imagine your spine lengthening with each inhalation, focus on your breathing, feel relaxation.
  7. You can also put your arms in the at your sides, parallel adjacent to feet with palms facing up.


  1. Maintain the pose for a few minutes as per the comfort.
  2. To release the pose, inhale and press the hands into the floor to lift yourself to seated position.


  1. Releases tension in the back, shoulders and neck.
  2. Gently stretches the hips, thighs and ankles.
  3. Lengthens and stretches the spine, make body more flexible.
  1. This pose is very comfortable and safe for all except for the people with knee problems or high blood pressure.
  2. Do not put unnecessary pressure on the stomach, it can aggravate heartburn.

Gautam Trehan

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