Child's Pose
Balasana
Sanskrit
Balasana
English
Child's Pose
Spanish
Postura del Niño
Category
Restorative
Level
Beginner
Benefits
- Gently stretches hips, thighs, and ankles
- Calms the nervous system
- Relieves back and neck pain
- Encourages deep breathing
Contraindications — when to avoid or modify this pose
- Pregnancy (widen knees, may need support)
- Knee injury
- Diarrhea
Muscles worked
Stretch / lengthen (released)
- Lower back (erector spinae)
- Glutes
- Shins / ankle stabilizers
Chakra
Traditional association, based on common hatha yoga teaching — not a medical or scientific claim.
A folded blanket under the knees and ankles adds comfort for sensitive joints during this sustained deep knee flexion.
Knee-comfort note cross-checked against the user's own yoga-teacher-training course material.
This page is for general education only and is not a substitute for guidance from a qualified yoga teacher or medical professional. If you have an injury, a chronic condition, or are pregnant, consult a doctor and a certified instructor before practicing this pose.