Child's Pose
Bālāsanaबालासन
A folded resting shape that lets the back soften and the breath slow down.
- Foundational
- 1–3 minutes
- Difficulty 1 of 5
General guidance only — work within a range that feels stable and pain-free.
.jpg){kind=link}
How to practice
- 01
Come to hands and knees, then bring the hips back toward the heels.
- 02
Fold the torso forward and rest the forehead on the floor or a block.
- 03
Extend the arms forward or rest them alongside the body.
- 04
Let the belly soften against the thighs.
- 05
Stay for several slow breaths and come up on an inhale.
Benefits
- Gently stretches the lower back and hips
- Calms the nervous system
- A rest between stronger poses
- Encourages slow, diaphragmatic breathing
Breath
Breathe into the back of the ribs; let the exhale be longer than the inhale.
Cautions
Variations
- Wide knees
- Makes space for the belly and hips.
- Side stretch
- Walk the hands to one side for a lateral release.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.