Yoga & Flexibility
Rest & Recover: Child's Pose Benefits
Quick Answer: Child's pose (Balasana) is a restorative yoga position that gently stretches the back, hips, and thighs while promoting relaxation. It's perfect for rest between poses or stress relief.
Difficulty
Beginner
Calories/Min
1-2
Equipment
Yoga mat
Muscles
Lower Back, Hips
Move
Your daily movement app
Child's Pose Alignment: Relax & Stretch
1
Get on your hands and knees, walk your hands in front of you.
2
Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
3
Once you settle onto your heels, bring your hands next to your feet and relax. Breathe into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.
Exercise Form
1
2
Benefits of Child's Pose
- ✓Gently stretches lower back
- ✓Releases tension in shoulders
- ✓Calms the nervous system
- ✓Perfect resting position
- ✓Relieves stress and fatigue
Pro Tips
- 💡Widen knees for deeper hip stretch
- 💡Place pillow under forehead if needed
- 💡Let arms rest by sides for more relaxation
- 💡Use Move timer for guided holds
Common Mistakes to Avoid
✗Forcing knees too wide
✗Holding tension in shoulders
✗Forgetting to breathe deeply
✗Rushing through the pose
Child's Pose Variations
Extended child's pose (arms forward)
Thread the needle variation
Side stretch child's pose
Supported child's pose with bolster
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