Child's Pose (Balasana)

In Child's Pose, sinks hips toward heels with big toes together and knees wide, resting forehead down onto the mat or a yoga block.

2 min 50 sec

0:00 / 2:50

Included in this routine

Bring big toes together, open knees wide, sink hips toward heels, and rest forehead down onto the mat or a yoga block, relaxing shoulders.

Key points

Maintain deep, slow diaphragmatic breathing
Surrender to gravity to gently release tension in hips, lower back, and spine
Optionally place a bolster or folded blanket under hips or knees to relieve joint pressure

Common mistakes

Forcing hips down when knees feel pinched; holding tension in the shoulders or neck.

Yin YogaHipsSpineCool Down

Bring big toes together and open knees wide on the mat.
Sink hips back toward heels and rest forehead down onto the mat or a yoga block.

Optionally place a bolster or folded blanket under hips or knees to relieve joint pressure.

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