The benefits of Child’s Pose

Sanskrit name: Balasana

Level: Beginner

Position: Prone

Type: Restorative, Forward-bend, Inversion

Chakra: Crown Chakra (Sahasrara Chakra), Third Eye Chakra (Ajna Chakra) , Solar Plexus (Manipura Chakra) , Sacral Chakra (Swadisthana Chakra) , Root Chakra (Muladhara Chakra)

Elements: Thought, Light , Fire , Water , Earth

Preparatory pose: Downward Facing Dog or Cat-Cow Pose

Post pose: Downward facing dog or Table-top pose

Contraindication: Knee injuries, Pregnancy, High and Low blood pressure, Ear or eye infections, Ankle injuries

Keywords: non-doing, respite, restful pose



Stretching: Child’s pose gently stretches your spine, thighs, hips, and ankles.

Blood circulation: Child’s pose can increase blood circulation to your head.

Digestion: The light compression on your stomach in this pose can activate digestion.

Tension relief: Child’s pose can release tension in your lower back muscles, chest, hamstrings, and shoulders.


Relaxation: Along with deep breathing exercises, child’s pose can calm your mind, reducing anxiety and fatigue.


This pose is a humbling pose and grounds a person to their roots. It creates an attitude of gratitude with the head touching the earth. This simple restorative pose chanelises the prana from the Root Chakra to the Sahasrara Chakra and the vice versa in a very gentle and calming manner. The body is energized effortlessly and this balances the mind, removing mental and physical fatigue. It stimulates the Third Eye (Ajna) Chakra and brings in clarity and wisdom.

Child’s Pose is considered a resting pose and at the same time a transition pose. During this pose, it triggers the brain to slow down, focus on each breath which calms the mind and the nervous system.

How do you do Child’s Pose?

Step 1

Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs.

Step 2

On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as needed.