Child’s Pose (Balasana): A Restorative Yoga Pose for Beginners

Child’s pose is one of the 12 Yoga Poses that are beginner-friendly and can be used to relieve stress, improve flexibility, and reduce pain. It is a resting pose that is often used between more strenuous poses.

Benefits of Child’s Pose

• Stretches the hips, thighs, and ankles
• Relieves stress and fatigue
• Calms the mind and body
• Improves flexibility and range of motion
• Helps to relieve back pain
• Improves digestion
• Reduces anxiety and depression

Child’s Pose vs Extended Child’s Pose

• Both are yoga poses that involve starting on your hands and knees.
• Both are considered restorative poses that can help to relieve stress and tension.
• Both can help to improve flexibility and range of motion in the hips, thighs, and ankles.

Differences Between Child’s Pose and Extended Child’s Pose

• In child’s pose, your torso rests on your thighs. In extended child’s pose, your torso rests on your shins.
• In child’s pose, your arms are extended in front of you. In extended child’s pose, your arms are extended overhead.
• Extended child’s pose is generally considered to be a more challenging pose than child’s pose.

How to Do Child’s Pose

1. Kneel on the floor with your big toes touching.
2. Sit back on your heels, keeping your knees hip-width apart.
3. Lower your torso down between your thighs, resting your forehead on the floor.
4. Stretch your arms forward, palms down.
5. Stay in this pose for 5-10 breaths, or longer if desired.

How to Do Extended Child’s Pose

1. Start in child’s pose.
2. As you exhale, extend your arms overhead, keeping your palms together.
3. Reach your fingertips towards the wall behind you.
4. Stay in this pose for 5-10 breaths, or longer if desired.

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