Child's Pose: How to Practice Balasana Yoga

Balasana Yoga benefits

Yoga is a vital part of life. It has strong origins and is known to unite the body with the soul. Hence, the people who practice yoga regularly never fall apart in life and know the strategy to deal with problems. It is due to the calmness and composure yoga instills in the mind and the body. 

While yoga has many forms and practices in different corners of the world, it works for a single significant purpose of uniting us with the lord. Asana is a vital part of yoga, without which its effects are near to incomplete. While people talk about asanas, they are so prominent in numbers and forms that you can hardly count them.

Different yoga asanas serve other purposes, and some are versatile enough to instill numerous benefits on the body simultaneously. Balasana yoga pose is one such yoga asana which Auric recommends that comes with uncountable benefits when the matter comes to soothing the mind and body.

Balasana yoga benefits make it one of the most practiced asanas across the globe for obtaining multiple benefits. Balasana yoga pose is also known as 'the child's pose.' Many people often practice Balasana yoga for sleep and get positive results. Hence, something of such versatility needs a broad discussion. Therefore, here you can find all about the Balasana yoga pose and its benefits.

What is Balasana?

Balasana, or child's pose, is a yoga asana that effectively soothes the mind and body. It is often considered the beginner's pose due to the ease with which it can be performed. As a matter of fact, the beginners to yoga are taught Balasana yoga pose before any other asana. 

Balasan originates from a Sanskrit word, Bala, meaning young and child-like, and asana, meaning seat or a seated posture. The yoga practitioners often use the Balasana Yoga pose as a resting pose before and after more advanced asanas. You can use Balsana as a 'counter' asana for numerous yoga poses. 

It works the same way for Sirsasana as a resting pose. You can come across different names of Balasana yoga poses, such as Garbhasana and Shashankasana. Like other yoga asanas, the child's pose is also about the regulation of breath and achieving the flow state. The steps to perform Balsana have been mentioned in upcoming sections, and you can also come across numerous Balasan yoga benefits, including Balasana yoga for sleep. 

Balasana Yoga benefits

The Benefits of Balasana

Before making Balasana a part of your yoga regime, you must know what it brings to you. There are numerous benefits you can expect from the child's pose. Here we have listed the Balasana yoga benefits and how it affects your mind and body.

  • You can get rid of the tensions in your chest through Balasana, which is the main reason for considering Balasana yoga for sleep. 
  • It can be used as an effective stretching exercise for your knees' muscles, tendons, and ligaments.
  • Another reason for using Balasana yoga for sleep is it relaxes the back and spine to a great extent.
  • You can alleviate the tension and stress on your shoulders and hands with Balasana yoga benefits.
  • You can achieve a better quality of breathing with Balasana. An improved breathing quality is essential for soothing the mind, which explains the use of Balasana yoga for sleep. 
  • While you stretch your whole body with Balasana, it improves blood circulation in the body. It also increases the blood circulation in your head, thus proving beneficial in many ways. 
  • Balasana yoga for sleep also lowers blood pressure. 
  • Balasana is often recommended to people who have a problem with frequent dizziness.
  • It relaxes and soothes the body muscles after a tiring day and helps in a better quality of sleep.
  • Balasana also deals with stress and anxiety, thus relaxing mental tension.
  • The body's internal organs also benefit from the child's pose as it flexes them, thus keeping them active and influential.
  • You can reduce body pain and attain flexibility as Balasana stretches the legs, ankles, hips, and thighs effectively.
  • It also fixes spine problems and ensures a healthy spine by lengthening it and maintaining its natural alignment.
  • You can also get rid of lower back and neck pain with Balasana. 
  • One of the Balasana yoga benefits is that it helps with indigestion. It is due to the light compression on the stomach while performing the pose.

In short, you can use Balasan yoga for sleep, relaxation, stretching, blood circulation, digestion, and tension relief.

How to Practice Balasana Yoga

Balasana yoga pose is an easy asana that even beginners can perform quickly and efficiently. Do not worry if you can not understand the steps to perform Balasan through tons of literature and articles. You can follow videos by experts and practice alongside. Here are the steps you need to follow while performing Balasana or the child's pose.  

  • You have to start by resting on your knees. You can do this by kneeling on a yoga mat and resting your buttocks against your heels. Bringing your feet closer, you must place your palms on your thighs. The breath regulation begins in this position. Hence, you need to inhale and exhale slowly while allowing your shoulders to relax.
  • Next, you need to bow forward. Exhale while lowering your upper body on your thighs. With your palms facing down on the mat, you need to extend your arms in front of you. While keeping your big toes touched, you need to spread your knees widely to lower your torso between your thighs. Pregnant ladies must take proper precautions in this step. They must spread their knees wide enough to deter any pressure on the abdomen. 
  • Next, you need to lower your forehead. You can try resting your forehead on a yoga mat while relaxing your neck. It might prove a little discomforting for you. However, you can place a blanket, pillow, bolster, or simply your hands below your forehead. 
  • It is time to close your eyes while keeping your jaw relaxed. Here you need to take precautions if you feel any discomfort or headache. Lift your back and shoulders slowly while keeping your neck relaxed. You can take a break in such cases.
  • You can try different variations after the above steps. For instance, people with tight hip joints can keep their knees together while lowering their torso on the top of their thighs. You can also try a passive Balasana yoga pose by keeping your arms relaxed behind you and along your thighs. Your palms must face upwards during the passive pose. People with knee injuries must consider a few modifications here. If your ankles hurt during this step, you can place a rolled towel below the shins. It removes the pressure on your ankles a great deal. 
  • Finally, it is time to relax after the above steps of the Balasana yoga pose. You can achieve relaxation by loosening your muscles while keeping your body rested against your mat. You must close your eyes and bring your undivided focus and concentration to your body in this position. This shall help you stay mindful while sensing every physical change occurring in your body. 
  • By placing a blanket or pillow between your calves, you can enhance your relaxation pose. You can also try this for the bottom of your thighs. This step will keep your mind and body relaxed and provide you with the complete benefits of mindfulness. 
  • While performing the child's pose, the main focus must be on your breath to obtain the Balasana yoga benefits to the fullest. You can try different breathing exercises and variations while doing the pose and explore which relaxes your mind and body the most.

It would help if you tried slow inhalation while feeling the sensation of the expansion of your lungs against your back body. While you exhale, make it appear as if you are releasing all traces of tension from your back, stomach, and whole body. Breathing exercises must be performed for one to three minutes. You can do repetitions as per your convenience. 

Hence, you can follow the steps mentioned above for performing the Balasana yoga pose with ease and efficiency. It is more like inhaling relaxation and wellness and exhaling tension in your mind and body. 

How to Utilize Balasana Yoga for Sleep?

Do you often turn and toss on the bed even after a tiring day? Then you must be facing sleep issues. Good sleep is one of the essential parts of a healthy life that keeps our mind and body sane. However, sleep disorders often disturb the flow and leave a person awake all night. 

But Balasana can save one from such issues. People often practice Balasana yoga for sleep due to numerous reasons. It ensures relaxed and sound sleep. After practicing Balasana yoga for sleep, you can fall asleep faster and improve your sleep quality to a great extent. The reasons for using Balasana yoga for sleep have been mentioned in the benefits of Balasana yoga section, which says it all. 

Precautions While Practicing Balasana

Balasana is quite effective in keeping your mind and body healthy. Though it is an easy pose and can be performed by beginners, you must take a few precautions while performing the pose if your body does not properly fit the conditions of the child's pose. Here are a few precautions you must take to ensure an effective yoga experience with Balasana.

  • Place a pillow or cushion for support if you feel discomfort while placing your head on the floor or the mat.
  • People suffering from diarrhea must refrain from performing Balasana. Balasana massages the digestive tract, which might create pressure on the bowels.
  • People with leg or knee injuries must also avoid Balasana as it involves these parts and might pressure them. 
  • Hypertension patients must refrain from performing Balasana yoga for sleep. 
  • While Balasana yoga has been proven effective for sleep, you must not rely on it for reducing insomnia and other sleep disorders. If the problem persists, you must see a doctor as soon as possible. 

Hence, you can perform the Balasana yoga pose safely by following the above list of precautions.

Some Variations of the Child's Pose

Apart from Balasana, you can also try some variations and modifications. Some variations include Ananda Balasana or the 'Happy baby pose,' Uttana Shishosana or the Extended puppy pose, and the Shasangasana or the rabbit pose. 

  • Happy baby pose: It is an inverted form of the child's pose. In this pose, your body is on the back, the knees bent with hands on the toes, and the thighs alongside the body.
  • Extended puppy pose is a yoga pose intermediate between Balasana and Adho Mukha Shvanasana. It stretches the four corners of the body until your forearms, and the forehead rests on the floor. 
  • Rabbit pose: it lifts your tailbone until the thighs become vertical, and arms point back towards the feet. You can feel a flex in your spine through the rabbit pose.

Hence, you can try these variations of the Balasana yoga pose for added benefits and comfort.


Considering the necessity of yoga in improving the mind and body and preventing lifestyle diseases, Balasana contributes much to the cause. It comes with numerous benefits that tackle various issues in the body, especially sleep disorders, and ensure physical wellness and mindfulness. So you can utilize the Balasana yoga benefits to the fullest and attain peace of mind. Also read Sleep Child Like With Balasana Yoga (Child’s Pose)

Auric highly recommends this pose for a healthier life.

Authored By : Poorvi Chhajer

About Author : Poorvi is a psychology graduate with a knack for writing and belief in ayurveda.

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