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Child's Pose (Balasana)

Updated: 1 day ago

Elisha in classic Child's Pose kneeling with forehead resting on the mat, arms extended forward, hips sinking back toward heels
Rest is not giving up, it's coming home.

Child's Pose is the quintessential resting pose in yoga. It's a place to pause, breathe, and turn inward at any point during a practice. Gently stretching the hips, thighs, and lower back, this pose calms the nervous system and invites surrender. You are always welcome to come into Child's Pose whenever you need a rest, no explanation required.


How to Practice Child's Pose (Balasana)

  1. Begin on all fours in a tabletop position.

  2. Bring your big toes to touch and widen your knees to the edges of your mat (or keep them together for a more restorative variation).

  3. Walk your hands forward and lower your forehead to the mat.

  4. Let your hips sink back toward your heels.

  5. Allow your arms to extend forward or rest them alongside your body, palms facing up.

  6. Breathe deeply and let your body completely release.

  7. Stay here for as long as you need.


Arms Alongside the Body (Child's Pose 2)


Elisha in Child's Pose with her arms alongside her body with palms facing up, creating a fully restorative version
Arms down, shoulders release. Complete surrender.

Instead of reaching your arms forward, bring them back alongside your body with palms facing up. This is the most restorative version of the pose, the shoulders fully release and there is nothing to hold or reach for. Great for the end of practice or anytime you need to fully let go.








Tricep Stretch


Elisha in Child's Pose with forearms on the mat and elbows bent, hands cradling the head, stretching the triceps and upper arms
Sink deeper. Feel the arms open along the back.

Reach your arms forward and lower your elbows to the mat, bending them so your hands point back toward your head (as if you were about to cradle your head). Press your forearms gently down to feel a deep stretch through the triceps and the back of the upper arms, all while your hips stay heavy and your spine rests.







Modifications

  • Blanket between thighs and calves: If your hips don't reach your heels, place a folded blanket between your thighs and calves to support you.

  • Blanket under forehead: If your forehead doesn't reach the mat comfortably, place a block or folded blanket under it.

  • Wide-knee version: Widening the knees makes more space for the belly and torso, which is especially helpful during pregnancy or for those with tight hips.


Bring Your Practice to Life


A large group of yoga students practicing on the grass in Golden Gate Park on a sunny day, with trees and a blue sky in the background

Free Yoga in Golden Gate Park


Every summer I teach free outdoor classes at the Whale's Tail in Golden Gate Park, June through October. Bring your mat, bring a friend, and meet me on the grass.


Elisha seated in meditation on an open-air wooden yoga shala, surrounded by tall wooden posts, with a misty lake and mountain range visible in the background at sunrise

Yoga Retreats Around the World


Ready to go deeper? I lead small-group retreats in some of the most beautiful places on earth. A few days of practice, good food, and real rest can change everything.



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