Kid’s pose (Balasana): Directions, Ideas & Advantages


Balasana (Baby’s pose), is a restorative pose that’s recognized for its calming, grounding, and enjoyable results. It gently stretches the decrease again, hips, and thighs, whereas calming the thoughts and relieving stress. Not solely is it an effective way to take a break between extra lively poses, however practising Baby’s Pose may help enhance your posture, scale back ache, and enhance your total well being.

That means of the asana

Balasana consists of two Sanskrit phrases “bala” which interprets as baby, and “asana,” which implies pose or seat. Thus, it’s generally recognized “baby’s pose.” The identify comes from the truth that it’s a pose that resembles a toddler in a resting place. Enjoyable and respiratory deeply in Balasana can present a way of calm and luxury, similar to when a toddler rests in its mom’s arms.


1. From Desk pose, exhale and decrease the hips to the heels and brow to the ground. Have the knees collectively or if extra snug, unfold the knees barely aside.

2. The arms could be overhead with the palms on the ground, the palms or fists could be stacked below the brow, or the arms could be alongside facet the physique with the palms up.

3. Breathe slowly and deeply, actively urgent the stomach towards the thighs on the inhale.

4. Breathe and maintain for 4-12 breaths.

5. To launch: place the palms below the shoulders and slowly inhale as much as a seated place.

Advantages + Contraindications

Advantages: Baby pose calms the physique, thoughts and spirit and stimulates the third eye level. Baby pose gently stretches the low again, massages and tones the stomach organs, and stimulates digestion and elimination. It helps relieve again and neck ache and muscular pressure. Mentally, this grounding pose is an effective way to let go of worries, relaxation, calm down, and rejuvenate to offer aid from stress, nervousness, and fatigue. Emotionally, this pose is an effective way to attach together with your interior baby and foster a way of calm, consolation, contentment, and security.

Contraindications: Current or persistent harm to the knees.

Modifications + Variations

Modifications: A) Place a blanket below the hips, knees and/or head. A yoga block will also be used below the pinnacle or hips.  B) If pregnant, unfold the knees large aside to take away any strain on the stomach.

Variations: Open the knees wider to slip the arms between the legs reaching below the physique and switch the pinnacle to the facet.

Anatomy of the Asana

  • Backbone Extensors: The backbone extensors are engaged and gently stretched throughout Baby’s Pose, which may help to scale back pressure and stiffness within the again and backbone. This will increase the vary of movement within the backbone and again, in addition to improves posture.
  • Neck and shoulders: This light stretch helps to calm down and lengthen the neck and shoulder muscle tissue. As the pinnacle releases right down to the ground, the bottom of the neck is stretched, lengthening the backbone and creating extra space within the shoulder space. If the arms are stretched out over the pinnacle, this additional stretches and releasing pressure within the shoulders.
  • Quadriceps: These 4 giant muscle tissue discovered on the entrance of the thighs are gently and passively stretched in Baby’s Pose. Training this asana will increase flexibility, reduces tightness, and improves total mobility. This stretch may help with posture-related points akin to decrease again ache and sciatica ache aid. Folding the torso ahead over bent knees, provides extra strain on the interior thighs, knees and ankles helps to additional loosen and calm down this muscle group.
  • Shins and Ankles: Baby’s Pose is an effective way to stretch the shins and ankles, aiding in relieving stress from muscle tissue within the decrease legs. When practising this pose, you will need to maintain the toes flat on the ground, with the toes unfold large aside for optimum stretching of the whole decrease leg, from the calves to the Achilles tendon.

Frequent errors and misalignments

One of the crucial widespread points seen in Balasana is a scarcity of flexibility within the hips and again muscle tissue, ensuing within the buttocks not with the ability to attain the heels. The brow may additionally not contact the ground if there’s extra pressure within the neck and shoulders. This could result in an uncomfortable place that doesn’t promote leisure and relaxation.

Many individuals calm down too deeply and overlook to breathe deeply whereas practising Baby’s Pose. This limits the quantity of oxygen that reaches the muscle tissue and reduces oxygen circulate all through the physique. Taking lengthy, deep breaths throughout this pose will strengthen the diaphragm, enhance digestion, and promote deep leisure.

One other mistake is letting go of your focus and interior consciousness. Balasana is an introspective pose that encourages you to attract your consideration inward. Be sure every breath on this asana deepens your consciousness and strengthens your connection to your interior self.


Baby is a resting pose that can be utilized at any time, and is particularly fulfilling after a difficult pose. s usually used as a counter pose to sturdy backbends.

Use a number of of the next postures to construct a sequence main as much as this pose: Down Canine, Up Canine, Cobra, Seated Yoga Mudra, Canine, Cat, Desk.

Use a number of of the next postures to construct a sequence ending after this pose: Desk, Cobra, Hero, Supine Diamond.

Different Names

This pose is often known as: Garbhasana / Embryo or Shashankasana / Hare pose. 


Please enter your comment!
Please enter your name here