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How to do Child’s Pose – Balasana Tutorial

January 19, 2021 //  by Di Hickman//  9 Comments

When would put Child’s Pose into the category of basic yoga poses. While it’s true it’s a pose that requires little effort and is easy to do, there may be some challenges to balasana that you may not realize. Read on for details on how to do Child’s Pose, and more importantly how to make it more comfortable.

step by step guide to balasana. This Childs pose tutorial explains how to do the pose and modifications to address those nagging issues like pain in the knees, ankles, or back.

I’ll answer the questions on whether the arms should reach forward or back. Should the knees be wide or narrow? What should you do if you have knee issues and can’t fold fully down? Or have problems with ankle mobility? All this and more, in the video below!

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How to do Child’s Pose

Begin kneeling on all fours, with the knees hip distance apart. Toes pointing to the back of your mat. Draw the navel to the spin and sit the hips back to the heels, resting the torso on the thighs. Tuck the chin in and rest the forhead on the floor. Reach the arms back, relaxing the shoulders.

Yoga teacher in Childs pose

Once in the pose allow the breath to expand the back body and bring an awareness into your position. Into your connection to the floor. Notice:

  • Does the torso connect to the thighs?
  • Where is the forehead connected to the floor?
  • How do the arms and shoulders feel?
  • Is there any discomfort in the knees or hips?
  • Are the back of the thighs touching the calves?
  • Is there space between the ankle and the floor?
  • How do the lower back and hips feel?
  • Overall is the pose comfortable?
  • If not, where is the discomfort?

Modifications for Child’s Pose

One of the common things in Child’s Pose is knee pain. This can come in a couple of ways. The first is simply the pressure of the front of the knee/shin on the hard floor. To remedy this use a folded blanket under the legs.

child's pose with blanket for cushioning

The second way knee pain presents itself is through reduced range of movement in the joint. What do you do if you find you attempt to sit back and can’t sit the bum down? Roll a blanket up, then place it in the space!

child's pose with blanket rolled under thighs

This may be all that’s needed to ease the tension of the knees. Another tip here may be that you need a wider knee base, so take the knees wider than hip distance.

USE PROPS IN CHILD’S POSE FOR COMFORT, SUPPORT AND STABILITY

If you find your ankles are lifted away from the floor and are feeling discomfort there is a way to find more peace. Again, grab your blanket and roll it up, placing it underneath the ankles. This support takes the pressure off the joints when you sit back.ou can also work on your ankle mobility by releasing muscles along the shins.

balasana with blanket under ankles

Many times in child’s pose people assume their arms are meant to reach forward. As with all poses there are variations of balasana. The basic version is arms reaching back, extended child’s pose the arms reach forward. Neither is better than the other, or “advanced”, simply do what you feel you need at the moment.

childs pose vs extended childs pose

If you still struggle to sit back, perhaps this variation using a bolster would work? Again widen the knees, bring the torso to rest on the bolster. This is a great variation for larger bodies.

child's pose on a bolster

This should be a restful pose, as such one thing I want to clarify is the position of the lower back in child’s pose. It can be rounded, it can be ‘flat’ but avoid arching. So play with the knee position. Hip-distance is a guide you may need them wider, or narrower. Experience the pose both ways.

yoga teacher on all fours, knees wide vs knees narrow

Taking the knees wide, for many, may relieve some knee issues. It can also feel nice in the hips or for those with larger bodies. This is ideal for pregnancy too.

childs pose with wide knees

However for some, like me, this can lose the subtle rounding in the back. My experience in the wide legged variation is that my lower back muscles begin to ‘grip’ in the pose and I can’t relax.

demonstration of knees together vs wide in child pose

So, for those of us that are on the more bendy side, or experience tight back muscles, try the opposite. Draw the knees in together, then sit back. How does that feel? My own experience is that legs together gives me more stretch into the muscles along the back.

Experience, notice, then modify for what YOU need in the pose

The bottom line is, there is no one-size-fits-all alignment for any pose. Take pose alignment cues as fluid. Try them, experience them, notice what is happening in YOUR body, and adjust as needed.

Questions

  • How do you feel in Child’s Pose?
  • Do you prefer knees wide or narrow?
  • Are there any tight muscles in your body?
Previous Post: «half moon pose with blocks 15 Minute Half Moon Pose Sequence
Next Post: Chair Yoga 15 minutes routine for all levels Yoga teacher seated in chair side angle pose»

Reader Interactions

Comments

  1. Marjie Mare

    January 25, 2021 at 7:52 pm

    It will take me practice to perfect this pose. I need to stretch my body more.

    Reply
  2. Sharman Maidkar

    January 22, 2021 at 10:30 am

    I tried out the child’s pose and I feel so relaxed…. I’ll definitely try out the variations of child’s pose you mentioned..

    Reply
  3. Nkem

    January 22, 2021 at 3:23 am

    I really appreciate you brought modifications into this. Some days the legs and back are quite tight! Thanks.

    Reply
  4. Amalia Silva

    January 22, 2021 at 2:51 am

    I personally love the Child’s Pose and try to always do it during my workouts everyday because it really relaxes me!

    Reply
  5. Lyosha

    January 22, 2021 at 12:27 am

    it is a perfect pose for relaxation. I use both variations: hand forward help me stretch my back (I had a back trauma so it’s helpful) or hands back for complete relax. I remember 5 years ago I could only do it with props and started with bolster. Now I am completely folded and it doesn’t hurt my back any longer (my knees were ok all the time so…)

    Reply
  6. SirenSongMedia

    January 21, 2021 at 5:35 pm

    Great demonstration, thanks for sharing. I have missed my yoga studio due to this covid-19 mess and can’t wait until they open again soon!

    Reply
  7. Lori Bosworth

    January 21, 2021 at 8:43 am

    I have always loved this pose as I love the stretch. Those are great tips to modify the pose in case you have knee pain!

    Reply
  8. Monidipa

    January 21, 2021 at 8:26 am

    I used to love this pose as the position stretches the thighs, hips, and ankles and helps relax the body and mind.

    Reply
    • Komal

      January 21, 2021 at 8:47 am

      I didn’t know that I could use a blanket under my butt! I’ve been having trouble getting all the way back

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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