Child's Pose (Balasana)
Bālāsana
bah-LAHS-anna • Child's Pose
A restful pose that calms the mind and enhances intuition and inner wisdom
About This Pose
Child's Pose is a gentle resting pose that brings the forehead to the ground, stimulating the Third Eye Chakra (Ajna) through gentle pressure. This humble, introspective pose calms the nervous system, reduces stress, and promotes deep relaxation. When practiced with awareness, it enhances intuition, mental clarity, and connection to inner wisdom. The gentle compression of the forehead activates the pineal gland and encourages meditation and introspection. It's often used as a resting pose between more challenging asanas.
Step-by-Step Instructions
- 1Kneel on the mat with knees hip-width apart
- 2Sit back on your heels
- 3Fold forward, bringing forehead toward the floor
- 4Rest forehead on mat or a block
- 5Extend arms forward with palms down, or rest them alongside body
- 6Relax shoulders and let them soften
- 7Close eyes and breathe deeply
- 8Focus awareness on the space between eyebrows (third eye)
- 9Hold for 1-5 minutes or longer
- 10To release, slowly walk hands back and sit up
Breathing Pattern
Breathe slowly and deeply. Feel breath moving into back body. Let each exhale deepen relaxation and surrender. Bring awareness to third eye with each breath.
Benefits
Physical
- Gently stretches hips, thighs, and ankles
- Relieves back and neck tension
- Massages internal organs
- Reduces fatigue
- Calms nervous system
Mental
- Calms and quiets the mind
- Reduces stress and anxiety
- Promotes introspection and meditation
- Enhances mental clarity
- Helps relieve insomnia
Energetic
- Activates Third Eye Chakra (Ajna)
- Enhances intuition and inner vision
- Promotes connection to higher consciousness
- Stimulates pineal gland
- Encourages surrender and letting go
Modifications
Easier Variations
- •Place cushion or blanket under hips
- •Rest forehead on block or stacked fists
- •Keep knees wider apart for more room
- •Place blanket between thighs and calves for knee comfort
Harder Variations
- •Hold arms extended forward for longer
- •Practice extended puppy pose variation
- •Hold for longer duration (10+ minutes)
- •Add gentle rocking side to side
Contraindications
- Knee injuries (use extra padding)
- Pregnancy (take knees wide apart)
- Diarrhea or digestive issues
- Recent abdominal surgery