Child’s Pose

A safe place to soften, stretch and surrender.

What is Child’s Pose?

Child’s Pose, or Balasana, is one of the most comforting and restorative poses in yoga. It gently stretches your back, hips, and thighs while inviting deep rest and release. In the Western yoga world, it's often used as a recovery pose. In Ayurveda, it’s seen as a grounding posture that calms vata dosha, cools the nervous system, and connects you to your breath, something especially powerful during pregnancy.

✔ Relieves lower back and hip tension
✔ Gently opens the pelvis and inner thighs
✔ Encourages stillness and calm when emotions feel big
✔ Supports digestion and breath awareness
✔ Helps release mental and physical fatigue
✔ Can ease nausea and overwhelm in the first trimester

How to do Child’s Pose

  1. Start on all fours
    Come to a tabletop position with your hands under shoulders and knees under hips. Take a deep breath.

  2. Widen the knees
    Gently bring your big toes to touch (or not) and widen your knees as much as is comfortable. This creates space for your belly as it grows.

  3. Lower your hips toward your heels
    Slowly sink your hips back, resting them toward or onto your heels. If this feels too intense, place a folded blanket or cushion between your hips and heels.

  4. Extend your arms forward
    Walk your hands out in front of you, palms down. Let your forehead rest on the mat, a block, or a soft pillow.

  5. Breathe deeply
    Take slow, nourishing breaths. Let your body soften more with each exhale. Stay here for 30 seconds to several minutes.

  6. Modify as needed
    Place a bolster or pillow under your chest for support, or rest your arms alongside your body if your shoulders feel tired.

A woman demonstrating step-by-step yoga poses on a mat indoors with potted plants in the background.

Pregnancy tips

  • Practice anytime you need a reset, especially during nausea, overwhelm or fatigue.

  • Keep your breath slow and effortless, there's no need to force anything.

  • Use props generously. A pillow between your thighs or under your chest can transform how this pose feels.

  • Avoid compressing the belly in later pregnancy. Widen the knees more, or elevate your chest with props for support.