Child's Pose: How to Practice Balasana Yoga

Balasana Yoga benefits

Yoga, with its profound origins that aim to unite the body and soul, plays a crucial role in maintaining a balanced life. Regular practice of yoga equips individuals with the tools to effectively handle life's challenges, thanks to the inner calmness and composure it instills.

While yoga takes diverse forms worldwide, its ultimate purpose remains the same: fostering a connection with the divine. Among the various practices, asanas hold particular significance, as they are integral to reaping the full benefits of yoga, and their variety seems endless.

Each yoga asana serves distinct purposes, some exhibiting a remarkable ability to confer multiple benefits to the body concurrently. A prime example is Balasana, also known as 'the child's pose,' recommended by Auric for its countless advantages in soothing the mind and body, which include aiding sleep.

Balasana yoga benefits make it one of the most practiced asanas across the globe for obtaining multiple benefits. Also referred to as 'the child's pose,' it is often sought after for its sleep-inducing effects, making its versatility worth exploring. This article provides comprehensive insights into the Balasana yoga pose and its advantages.

What is Balasana?

Balasana, commonly known as child's pose, is a yoga asana renowned for its ability to effectively promote relaxation and rejuvenation of the mind and body. Due to its simplicity and accessibility, it is often recommended as the initial pose for beginners to yoga.

The name "Balasana" is derived from the Sanskrit words "Bala," meaning young or child-like, and "asana," which translates to seat or seated posture. This pose is frequently utilized by yoga practitioners as a resting position before and after more advanced asanas and can serve as a counter pose for various yoga postures.

Similar to the resting pose in Sirsasana, Balasana facilitates a state of calm and tranquility. It is also known by other names such as Garbhasana and Shashankasana. As with other yoga asanas Balasana yoga poses, involve regulated breathing and aim to achieve a state of flow. The steps to perform Balasana are detailed in the following sections, along with a discussion of its numerous benefits, including its potential role in promoting restful sleep.

Balasana Yoga benefits

The Benefits of Balasana

Prior to incorporating Balasana into your yoga routine, it is essential to understand its associated advantages. This pose, also known as the Child's Pose, offers numerous benefits that profoundly impact both your mental and physical well-being. Below, we have outlined the positive effects of Balasana on your mind and body:

  • Relieves tension in the chest, making it beneficial for better sleep.
  • Effectively stretches muscles, tendons, and ligaments in the knees.
  • Provides relaxation to the back and spine.
  • Alleviates tension and stress in the shoulders and hands.
  • Improves breathing quality, essential for calming the mind and aiding sleep.
  • Enhances blood circulation throughout the body and head.
  • Helps lower blood pressure.
  • Recommended for those experiencing frequent dizziness.
  • Soothes and relaxes body muscles, promoting better sleep quality.
  • Reduces stress and anxiety, promoting mental relaxation.
  • Flexes internal organs, keeping them active and functional.
  • Stretches the legs, ankles, hips, and thighs, improving flexibility.
  • Helps maintain a healthy spine by lengthening and aligning it naturally.
  • Alleviates lower back and neck pain.
  • Aids in digestion through gentle compression on the stomach.

In summary, Balasana yoga offers various benefits, including improved sleep, relaxation, stretching, blood circulation, digestion, and tension relief.

How to Practice Balasana Yoga

The Balasana yoga pose, also known as the child's pose, is a beginner-friendly asana that can be performed easily and effectively. If you're unsure about the steps, don't worry. You can watch expert-led videos and practice along with them. Here's a concise guide for performing Balasana:

  • Start on your knees, with your buttocks resting on your heels and palms on your thighs. Inhale and exhale slowly while relaxing your shoulders.
  • Exhale and lower your upper body on your thighs, extending your arms forward with palms down on the mat. Spread your knees wide, keeping the big toes touching. Pregnant women should take care to avoid pressure on the abdomen.
  • Lower your forehead to the mat, relaxing your neck. You can use support like a blanket or pillow if needed.
  • Close your eyes, relax your jaw, and lift your back and shoulders while keeping your neck relaxed. Take breaks if necessary.
  • You can try variations like keeping knees together for tight hip joints or doing a passive pose with arms relaxed behind you and palms facing upwards.
  • After the pose, relax with your body resting on the mat and close your eyes, focusing on physical sensations.
  • Enhance relaxation by placing a blanket or pillow between your calves or thighs.
  • Focus on your breath during the pose, trying different breathing exercises to find what relaxes your mind and body the most.

Engage in slow inhalation, focusing on the expansion of your lungs against your back. During exhalation, consciously release tension from your back, stomach, and entire body. Perform the breathing exercises for one to three minutes, adjusting the repetitions as needed.

By following these steps, you can experience the Balasana pose as a practice of inhaling relaxation and wellness while exhaling tension from your mind and body.

Also Read: Sleep Child Like With Balasana Yoga (Child’s Pose)

How to Utilize Balasana Yoga for Sleep?

If you frequently experience difficulty sleeping despite feeling tired, you may be dealing with sleep issues. Quality sleep is crucial for maintaining overall health and well-being. Sleep disorders can disrupt rest and lead to sleeplessness.

Balasana, a yoga pose, is known for its potential to address sleep problems. Many people choose to practice Balasana yoga for sleep due to its ability to promote relaxation and restful sleep. By incorporating Balasana into your routine, you may experience improved sleep duration and quality. The benefits of Balasana yoga for sleep are outlined in the relevant section, providing further insight into its effectiveness.

Precautions While Practicing Balasana

Balasana, an easy yoga pose suitable for beginners, is effective in promoting mind and body health. However, certain precautions should be taken to ensure a safe and beneficial experience:

  • Use a pillow or cushion for head support if discomfort arises when placing it on the floor or mat.
  • Avoid performing Balasana if you have diarrhea, as it can put pressure on the bowels due to its massage effect on the digestive tract.
  • Individuals with leg or knee injuries should refrain from practicing Balasana to avoid unnecessary pressure on these body parts.
  • Hypertension patients should avoid Balasana, particularly for sleep purposes.
  • Although Balasana is beneficial for sleep, it should not be solely relied upon to address insomnia or other sleep disorders. If sleep issues persist, seek medical advice promptly.

By adhering to these precautions, you can safely enjoy the benefits of Balasana in your yoga practice.

Some Variations of the Child's Pose

In addition to Balasana, there are several variations and modifications you can explore:

  • Happy Baby Pose (Ananda Balasana): An inverted form of the child's pose, lying on your back with bent knees, holding the toes, and keeping the thighs alongside the body.
  • Extended Puppy Pose (Uttana Shishosana): An intermediate yoga pose between Balasana and Adho Mukha Shvanasana, stretching the body's four corners until the forearms and forehead rest on the floor.
  • Rabbit Pose (Shasangasana): Lifts the tailbone until the thighs are vertical and the arms point back towards the feet, creating a flex in the spine.

By trying these variations of Balasana, you can experience additional benefits and enhanced comfort during your yoga practice.


The significance of yoga in enhancing both mental and physical well-being, as well as preventing lifestyle diseases, underscores the importance of Balasana. This pose offers a plethora of benefits, particularly in addressing sleep disorders and promoting overall physical wellness and mindfulness. Embracing Balasana's advantages enables individuals to attain profound tranquility.

Auric highly recommends this pose for a healthier life.

Authored By: Poorvi Chhajer

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

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