Child’s Pose
Balasana · A restful kneeling fold that gently stretches the lower back, hips and lats — the pose to return to whenever you need a break.
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Muscles worked
Stretches
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Child’s Pose
- 1Kneel with your big toes touching and knees hip width apart (or together).
- 2Sit your hips back toward your heels.
- 3Fold forward and walk your hands out in front, resting your forehead on the mat.
- 4Breathe slowly into your back for 5–10 breaths.
When to pick it: Pick it to rest during a flow, to unwind the lower back, or to finish a workout. Put a pillow under your hips if they don’t reach your heels.
Form cues
- Hips heavy toward the heels
- Reach long through the fingertips
- Breathe into the back ribs
Common mistakes
- Forcing the hips down when the knees complain
- Holding tension in the shoulders
- Rushing out of it
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More lower back & lats & glutes poses
All lower back stretches →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.