Gomasana
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Child Pose
RestorativeForward BendPrenatal

Child Pose

Balasana

A restful resting pose that gently stretches the hips, thighs, and ankles. It is used as a place of physical and mental rest throughout a yoga practice.

  • ·Relieves stress and fatigue
  • ·Stretches hips and thighs
  • ·Calms the mind
Videos containing this pose

Instructions

  1. 1Begin kneeling on the mat with your big toes touching and knees hip-width apart or wider.
  2. 2Exhale and fold your torso forward, draping your belly between or over your thighs.
  3. 3Extend your arms long in front of you, palms facing down, or rest them alongside your body with palms up.
  4. 4Allow your forehead to rest gently on the mat, releasing tension in the face and jaw.
  5. 5Breathe deeply into the back of the ribcage, letting the spine lengthen with each exhale.
  6. 6Stay for 5–10 breaths, surrendering the weight of the hips toward the heels.

Contraindications & precautions

  • ⚠Knee injury or acute inflammation — flexion under load compresses the joint and can increase pain.
  • ⚠Ankle pain or limited ankle mobility — place a folded blanket under the ankles to reduce strain on the joint.
  • ⚠Dizziness or vertigo — keeping the head below the heart can intensify symptoms; use a block under the forehead to raise the head.