Also known as: balasana, childs pose, kneeling stretch, resting yoga pose, yoga resting pose

What is Child Pose?

Child Pose is a gentle kneeling stretch where you sit back on your heels and fold forward to relax the back and hips. It primarily stretches the quadriceps and hips, improves mobility and breathing, and is an easy-level restorative pose for beginners and recovery.

How to Do Child Pose

  1. Kneel and align: Start on your knees with big toes touching and knees hip-width or wider. Sit tall and align hips over heels before folding forward.
  2. Sit back: Gently sit back onto your heels, moving slowly to avoid knee strain. Stop if you feel sharp pain or joint discomfort.
  3. Fold forward: Exhale and fold your torso over your thighs, reaching your arms forward or alongside your body. Keep forehead resting softly on the floor.
  4. Breathe and relax: Breathe deeply into your ribcage and hips for several breaths, allowing your chest and lower back to soften with each exhale.
  5. Release safely: To come out, walk your hands toward your knees, lift your torso slowly, and sit upright to avoid dizziness. Move gently between positions.

Muscle Groups

Quadriceps

Description

Sit back onto your heels, from a kneeling position. Knees should be out to your sides so that you can fold your upper body forward, the tops of your feet resting on the floor.
Extend straight arms overhead, palms down.. Keep your head neutral, you can rest your forehead on the floor. Relax in this position, breathe into your hips, & let your chest sink down to the floor as you exhale
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Child Pose?

Child Pose reduces tension in the lower back, hips, and quadriceps while promoting relaxation and improved breathing. It supports spinal mobility, aids workout recovery, and helps calm the nervous system as a restorative break.

What are common mistakes when doing Child Pose?

Common mistakes include forcing hips onto the heels, tensing the neck or shoulders, and holding the breath. Avoid knee compression by adjusting width or using padding, and stop if you feel sharp pain.

How can I progress or modify Child Pose?

Modify by widening knees or placing a cushion between calves and thighs for comfort. For deeper stretch reach arms farther or try puppy pose. Alternatives include supine knees-to-chest for lower back release.