There is a special asana of yoga – Balasana, a comfortable asana, the number of people doing it has increased significantly in the last few years. Countless people are taking advantage of this. Even beginners are enjoying the benefits of Balasana among more challenging asanas.

Balasana is a very easy asana in yoga, the practice of which is very special for physical and mental health. A person of any age can do this asana easily.

The dome shape of Balasana stretches the lower back, hips, thighs, knees and ankles and is quite challenging for us to focus on ourselves as well as our mind.

Balasana Basics

Sanskrit PronunciationBalasana
Meaning“Bala” means a child
“asana” means pose
Pose TypeForward-Bend, Inversion
Pose LevelBeginner
Style of yogaRestorative yoga
Other NamesChild Pose, Yin Yoga Child Pose (Balasana), Mouse Pose
StretchesLow back, hips, thighs, knees, and ankles
Strengthening The spine
Duration30 second to 3 minutes


Balasana is derived from two Sanskrit words where Bala means “child” and Asana means yoga posture. Thus, the collective meaning of both these words is the posture of sitting like a child, thus this posture is also called child’s posture. This is a gentle relaxation pose that can be done before or after any asana.

In Balasana, the posture of your body is like that of a child growing in the mother’s womb, hence it is named Balasana. It is said that there is no better place to give better rest to a mother’s womb than this, hence whenever a person practices Balasana, he gets immense peace and relaxation.

This asana is also called Garbhasana or Shashankasana. The key to all types of yoga is breathing. Therefore while practicing this asana, more attention should be paid to the entire process of breathing and exhaling.

Practice Guide For Child Pose (Balasana)

The Practice Guide to Perform Balasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this challenging yet rewarding yoga pose.

Steps To Do Child Pose (Balasana)

Before starting any asana practice, one should get information about the right way to do it. Let us know what is the right way to do Balasana.

  • To do Balasan, place a Yoga mat in a ventilated and open area.
  • Sit on your knees on the yoga mats ie Vajrasana. In this case, rest your upper body on the thighs.
Balasana Child Pose Yoga Steps Benefits Precaution
  • Keep both knees of your feet sticking to each other or at a short distance from each other and keep the waist perfectly straight.
  • Now take a deep breath and tilt the upper body towards the front. Keep both hands backward and note that your palms keep touching the body. And try that the head touches the ground in front.
Balasana Child Pose Yoga Steps Benefits Precaution
  • After coming in this posture, slowly bring your chest by pressing towards the thighs. Your chest should touch both thighs.
  • Try to pull the tailbone towards the pelvis.
  • After this, remove the hands from both sides of the body and keep them on the ground while extending forward, palms placed facing down on the mat.
Balasana Child Pose Yoga Steps Benefits Precaution
  • If it is not comfortable, then you keep the forehead relaxed by placing the other palm on top of one palm.
  • Keep your breath normal, this condition is called Balasana.
  • Remain in this posture for 1 minute and keep breathing slowly.
  • To get out of this easy, first, bring your palms under the shoulder and slowly raise your upper body and return to the previous position and breathe on the ankles. Perform all these actions with ease.

Benefits Of Balasana yoga (Child Pose)

  • This is a normal asana and anyone can practice this asana very easily. Child pose is not much difficult and it helps a lot to overcome many problems of the body. Let us know what are the benefits of doing Balasana.
  • Practicing this asana communicates positive feelings in your mind. Apart from this, it also helps to destroy negative thoughts of the mind.
  • Balasana is called the resting pose because it provides relief to the body and helps to relieve fatigue. Apart from this, breathing and exhaling during this asana provide a kind of calm.
  • By practicing this asana daily and properly, depression, stress, and anxiety are eliminated and the person’s brain remains calm. the child pose is considered a very popular asana to keep the mind calm. Apart from this, this asana also helps in relieving depression, migraine, and irritability.
  • This asana helps in treating acidity, constipation, and many stomach problems by stimulating the stomach and its organs. While doing Balasana yoga asana, there is pressure on your stomach and intestines which also enhances the digestive process.
  • This yoga stretches and strengthens the hips, shoulders, hamstrings, and wrists.
  • Balasana yoga is a very beneficial asana to strengthen the spine. By doing this yoga, the muscles of the leg along with the spine become more flexible.
  • While practicing this asana, one has to bend forward so this posture helps to relieve back and back pain.
  • The practice of the Child Pose is very beneficial for improving physical health. Performing a child pose causes a person’s muscles, and joints to stretch. Which gives them strength.
  • This yoga also stimulates the reproductive organs and helps reduce the symptoms of menstruation and menopause.

Time Interval

According to the experts, this asana is considered best when yogis practice early in the morning. Morning is preferred as the food is digested as well as the body has the energy to perform the asana. due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. but at least keep a 3 to 5-hour gap between your practice and meal.


Doing yoga is beneficial when we do them in the right way and in the right state. A little mistake can be very harmful to our bodies. Let us know what precautions should be taken while doing Balasana (Child yoga Pose) –

  • If you feel uncomfortable keeping the forehead on the floor while doing Balasan, then you can put a pillow under your head.
  • If a person is suffering from diarrhea then he should avoid doing Balasana.
  • This mudra benefits pregnant women in the second and third trimesters, although they should consult a doctor before performing this mudra.
  • If there is any problem or discomfort in your body’s vertebrae, then avoid doing this asana.
  • You should not do a Child pose if you have a complaint of joint pain or you are a patient with high blood pressure.


Balasana is an excellent resting, forward bending sitting yoga pose, that is mostly used at the end of a vigorous pose. In this pose, the body structure resembles a baby as well as looks very similar to a fetus.

Balasana tones and gently stretches the thighs, knees, neck, back, and ankles. This asana relieves muscle tension and reduces anxiety and stress.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional