Vinyala

Pose sheet

Child's Pose

Bālāsanaबालासन

Fold over your thighs, resting your forehead with arms alongside your body.

Open this pose in the 3D body

Steps

Support

Knees, shins, tops of feet, and forehead; arms resting on floor.

Enter

  1. Start on hands and knees, with the tops of feet grounded.
  2. Bring knees together and lower your buttocks toward your heels.
  3. Exhale and fold your torso over your thighs.
  4. Rest your forehead; bring arms alongside your body, palms up.

Hold

  1. Release your shoulders and let your arms rest on the floor.
  2. Keep your forehead supported without forcing it toward the floor.
  3. Relax your neck; adjust the height of your forehead support.
  4. Let gravity maintain the fold without pulling yourself down.

Exit

  1. Place your hands beside your body for support.
  2. Inhale and slowly lift your torso to sit on your heels.
Breathing
Breathe naturally without holding your breath.
Gaze
Look toward the floor, or close your eyes.
Duration
30 seconds to a few minutes.

Adapt

Adaptations

  • Raised foreheadRest your forehead on a block or folded blanket.
  • Blanket behind kneesPlace a folded blanket between your thighs and calves.
  • Raised anklesPlace a rolled blanket under your ankles.
  • Supported torsoWiden your knees; rest your torso on a lengthwise bolster.

Variations

  • Arms forward, palms down: Extended Child's Pose.
  • Knees apart: torso between the thighs.

Signals of effort

  • Deep bending of both knees.
  • Tops of feet grounded with ankles in plantar flexion.