Skip Nav
Weight Loss
The 29 Essential Kitchen Hacks to Help You Lose Weight
Healthy Living
10 Things to Never Say to a Healthy Eater
Healthy Recipes
These 5-Ingredient Protein Balls Taste Like a Reese's

How to Do Child's Pose

Strike a Yoga Pose: Child's Pose

Anytime you need to release your lower back, rest your arms, or take a break in a yoga class, Child's Pose is for you. Folding your body into a little ball makes you feel calm, safe, and relaxed.

Sanskrit Name: Balasana
English Translation: Child Pose
Also Called: Child's Pose
  • Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you.
  • Take a deep breath in and as you exhale, lie your torso down onto your thighs.Try to lengthen your neck and spine, by drawing your ribs away from your tailbone, and the crown of your head away from your shoulders.
  • Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you. I also like to separate my knees and bring my arms between my legs, and turn my head to the side so my cheek is on the mat. Each of these variations will stretch your back, neck, and shoulders differently, so try them all to see which one you like best.
  • Stay here for five breaths or longer, and once you've had enough, you can inhale to lift your torso up.
Around The Web
Stretches to Relieve Lower Back Pain and Open Tight Hips
Yoga Sequence to Tone Thighs
Yoga Sequence to Relieve Lower Back Pain
Flexibility Workout For Better Sex
Back Workout
Yoga Sequence Bikini Workout
Fitness Influencers on Instagram

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

Join The Conversation
hippiecowgirl hippiecowgirl 7 years
my favorite, too
hippiecowgirl hippiecowgirl 7 years
my favorite, too
Ikandy Ikandy 7 years
i love this pose too, its a really good spinal stretch.
yamagrl yamagrl 7 years
I have a hard time with my bum resting on my legs too. I usually just wind up doing it as best as I can and enjoy the stretching. I'm often amazed that I'll go into yoga with a sore back and come out feeling so good. It takes all my stress away and it feels great to stretch.
emalove emalove 7 years
I love this pose! It feels so good stretching my back.
Leilanic1 Leilanic1 7 years
one of my favorite poses.
Leilanic1 Leilanic1 7 years
one of my favorite poses.
PJ-PJ-PJ PJ-PJ-PJ 7 years
This is my favorite pose.
PJ-PJ-PJ PJ-PJ-PJ 7 years
This is my favorite pose.
eludington eludington 7 years
I can *never* get my bum to reach my heels. Is this bad? I have kind of developed hamstrings, and I just think I don't quite bend that way. I enjoy the stretch, but I'm definitely more forward. Any suggestions?
Renees3 Renees3 7 years
I love relaxing into this pose. I always do it when I'm stretching after a workout, just feels good!
Latest Fitness