young woman performing yoga posture balasana pose of the child

Balasana – Pose of the Child

February 11, 2020

Balasana - Pose of the Child


Bala = child.

Asana = steady pose.

This posture is perfect for all levels including beginners.

Balasana or Pose of the Child is a nurturing posture, the body is curled up in a shape similar to the foetal position, which brings feelings of safety and reassurance.

As well as bringing great comfort, this posture gently stretches the muscles of the back, bottom, the tops of the feet and the fronts of the shins. It provides a time for the body to rest and recover between stronger postures or during sun salutations. 

It is suitable for all levels, however if knees are an issue it is worth avoiding this posture and resting on your back, with the knees bent and the soles of the feet on the ground. During pregnancy practise this posture with the knees wide and make fists with your hands placing one on top of the other under your forehead.

How to do Balasana - Pose of the Child

Begin on all fours in Cat (Majaryasana) with your feet pointed so that the tops of the feet are on the ground. Release your bottom onto your heels and relax your upper body towards the floor, resting your forehead to the ground and your arms alongside your body. Breathe slowly and hold for as long as is required.

Focus on breathing slowly and allowing your body and mind to relax and soften.

Another variation of this posture is Utthita Balasana which translates to mean extended pose of the child.

This blog article was written by Sue Fuller creator of the Yoga 2 Hear range of audio yoga classes and teacher training courses.