Child’s pose (balasana) is practiced within many different styles of yoga. In the video below, I discuss its use in yin, restorative, and active forms of yoga.
Child’s pose, like all forward folds, is a very cooling and calming posture. It can relax the mind, relieve stress, stretch the spine, open the lower back and sacrum, and help to compress the lower digestive system.
Child’s pose targets the Spleen, Kidney and Urinary Bladder meridians as well as the Liver meridian if the knees are wide and the Stomach meridian if there is pressure on the thighs and lower belly.
The primary aim in child’s pose is to bring the hips towards the heels and the head towards the floor. As you hold the posture, child’s pose helps to lengthen the spinal extensors on the back, the hamstrings, the tibialis anterior (the shin area) and the tops of the feet and ankles.
Be sure to support your body with props where needed.
Variations of child’s pose include opening your knees wide (activates more of the inner thighs and groin, which is related to the liver channel), and bringing your hands out in front or behind.
You can also use props under your feet, under your knees or hips, and under your head for more support. Keep your knees wide during pregnancy to give your belly more room to drop.
The restorative version of child’s pose uses more props so the body is fully supported. If you’re aiming for a more restorative pose, use plenty of bolsters and blankets, so you’re entirely supported. This version is particularly helpful for releasing the lower back and creating a sense of safety and calm.
To come out of the pose, lift and place the knees together. I hope you enjoyed!
