How to do child’s pose: Basic Yoga Pose Instruction

The following is an excerpt from my new ebook, “The Beginner’s Guide to Yoga Basics,” now available on Amazon. 

Child’s Pose

Super intimidating sounding sanskrit name: Balasana

What it really means? Curl up in a little ball and call it a yoga pose.

Child’s pose. Ohhhh yesss. I think it’s called child’s pose because it was my favorite way to take a nap when I was little. It was just so cozy and felt so safe and protected. Sort of like a fetal pose but on your knees. I was wrapped up in my own little cocoon of safety. My feet were protected from the monsters under my bed and, if I pulled the covers up over my head, I didn’t have to worry about the Headless Horseman coming for me either…

For those of you scratching your heads in confusion, let me stop and say that I might have had an incredibly overactive imagination as a child. You can imagine why it was required, then, for my Dad to perform pre-bedtime nightly monster (and spider!) patrols of my room before I could tuck myself in to sleep. Sometimes in my nice little child’s pose ball.

So what does this have to do with yoga? It’s quite simple, actually. Child’s pose is the safety pose. The pose you can always return to if you feel overwhelmed by the other poses, if you feel scared, lost, confused, or your wrists just need a break. You can return to it at any point in class, practice, or life and find comfort in it’s simplicity.

So what good is child’s pose, really?

Child’s pose is a great way to stretch out your back! Especially your lower back. If you’re like me and you have to spend quite a bit of time sitting, your low back can really start to hurt after a while. I LOVE practicing this pose at the end of my day. I just spend five minutes breathing in child’s pose and watch my day melt away and the tension lessen in my lower back.

Just a head’s up, this pose can be pretty intense on the knees, so if you “knee-d” some different options (oh, puns!) be sure to watch the video on how to make this pose more friendly for your body.

Let’s Practice!

There are various options for doing child’s pose. This video shows just a few of them.

Both of these versions of child’s pose are perfectly good, so it’s really just a matter of personal preference which one you choose! Try them out a few times and see which one you prefer.

And remember, you don’t have to make just one choice! You can switch between them as often as you like! I practice both of these versions at different times, depending on how my body feels and what my body needs that day. This is where listening to your body becomes super important, so do what feels good!

Video: Child’s Pose [Video length – 5:02]

Video available online at:

What you need for this video: Yourself and your yoga mat.

Congratulations! You’ve now revisited your youth and learned how to do the ultimate child’s pose. For more videos, tips, tricks, and an easy guide to set up your basic yoga for beginner’s practice, be sure to check out the rest of my book! 

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