6 Benefits of Balasana (Child’s Pose) and How to Do it?

Introduction

In our fast-paced lives, we frequently overlook the significance of slowing down and grounding ourselves. Yoga offers us this chance by introducing us to various asanas or poses. One such yoga pose, brimming with multiple benefits, is the Balasana or Child’s Pose. This blog will delve into what Balasana is, its numerous benefits, and guide you on how to correctly perform this calming pose.

What is Balasana?

Balasana, commonly referred to as Child’s Pose, originates from the Sanskrit words “bala” meaning child and “asana” meaning pose or posture. As the name suggests, it emulates the posture of a child resting in tranquillity.

As you read this post further, you will explore how practising the child’s pose regularly can contribute towards both physical well-being and mental peace.

How to do it?

Performing Balasana, also known as Child’s Pose, can be done in a few easy steps:

1. Start Position: Begin your session standing on a yoga mat in a tabletop position. Make sure your hands are directly under your shoulders and knees under your hips.
2. Kneel: Carefully, spread your knees apart while keeping your big toes touching. For a more comfortable stretch, you can keep your knees hip-width apart.
3. Lower Your Body: Exhale and slowly lower your torso down between your thighs. Let your abdomen rest on your thighs.
4. Forehead to the Ground: Gradually bring your forehead to the mat. If it doesn’t reach the ground comfortably, you can place a cushion or folded blanket under your head for support.
5. Arm Position: You have the option to extend your arms forward with palms facing down or relax them alongside your body with palms facing up. Choose the position that feels most comfortable to you.
6. Breathe: Remember to focus on your breathing as you inhale deeply and exhale slowly. Try to let your body relax into the pose, releasing tension from your eyes, jaw, and shoulders.
7. Hold the Pose: Stay in Balasana for 1 to 5 minutes, or longer if comfortable for you. Listen to your body and adjust the pose as necessary.
8. To Release: When ready to come out of the pose, place your palms under your shoulders, press into the ground, and slowly lift your torso back to a seated position.

6 Benefits of Balasana

Embracing Balasana in your yoga practice can enhance both your physical and mental wellbeing. Here are six key Balasana benefits.

1. Relieves Stress and Anxiety

One of the most significant Balasana yoga benefits is its ability to soothe the mind. This pose promotes relaxation by triggering the parasympathetic nervous system, which helps reduce stress and anxiety levels. The forward fold in Balasana, coupled with deep breathing exercises, calms the mind and body, offering relief from daily stresses.

2. Stretches the Back and Spine

Balasana is also effective in stretching your back muscles, including the erector spinae, the muscles that run along your spine. The gentle stretch provided by this pose can alleviate tension from these muscles, improve your posture and maintain spinal flexibility. A regular practice of Balasana can thus aid in taking care of your spine’s health.

3. Opens the Hips

Balasana allows the hip flexors and groin to relax and stretch, making it an excellent counterpose for people who sit for long hours or engage in high-impact workouts. The gentle pressure in the hip area can help release tightness and increase range of motion, contributing to better hip mobility and alignment.

4. Improves Digestion

The Child’s Pose also aids digestion. The gentle pressure exerted on the abdomen during this pose can stimulate your digestive system, thus potentially easing symptoms like constipation, bloating and indigestion. Regularly practicing Balasana may contribute to improving your digestive health.

5. Alleviates Fatigue

Balasana acts as a restorative pose, making it ideal for moments when you feel drained or overstimulated. The position allows the body to rest and reset while also encouraging full, deep breaths that improve oxygen flow and reduce muscle tension. This can help fight physical exhaustion and mental burnout, especially when practised as part of a regular relaxation routine.

6. Enhances Focus and Mindfulness

Lastly, Balasana encourages introspection and mindfulness. This pose allows practitioners to turn inward and focus on their breath, thereby enhancing their ability to concentrate and remain present in the moment. Regularly practicing Balasana can therefore contribute towards increasing focus and mindfulness.

Read More: 7 Most Beneficial Yoga Poses

Conclusion

Balasana, or Child’s Pose, is more than just a resting posture in yoga—it is a doorway to physical relaxation and mental clarity. From reducing stress and relieving fatigue to improving flexibility and supporting digestive comfort, Balasana offers multiple benefits for overall well-being. It is simple enough for beginners and therapeutic enough for seasoned practitioners. By incorporating Balasana into your regular routine, you cultivate not just flexibility, but a habit of slowing down, tuning in, and finding peace amidst the chaos of daily life. Listen to your body, take your time, and enjoy the quiet strength this pose brings.

Also Read: 6 Yoga Poses to Kickstart Your Morning Routine

FAQs

• References
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• Mehta, V. (2022). Yoga: an Ancient Cure to Modern Diseases. International Journal of Advances in Engineering and Management (IJAEM), 4, 2108. https://doi.org/10.35629/5252-040521082112
• Singh, B., Tiwari, K., & Singh, S. (n.d.). Healing Through Yoga. Retrieved July 7, 2025, from http://www.brsinghindia.com/books/book-healinglulu042025.pdf
• Banathia, Aman;Sharma, Amandeep. (2019). Impact of yoga asanas on human body. Indian Journal of Physical Education, Sports Medicine & Exercise Science, 19(2), 1–6. https://www.indianjournals.com/ijor.aspx?target=ijor:ijpesmes&volume=19&issue=2&article=001