• Kylea

Child's Pose | Bālāsana | Sanskrit: बालासन

Updated: Jan 22



Our first introduction into Yoga Asana is Child’s Pose or Bālāsana (Sanskrit: बालासन)


बाल bala meaning "child" and आसन asana meaning "posture" or "seat"


Bālāsana is a kneeling asana not described until the 20th century. Balasana is a counter asana for various asanas and is usually practiced before and after Sirsasana (headstand).


Bālāsana is not described until the 20th century; a similar pose appears in Niels Bukh's 1924 Primary Gymnastics. Ananda Balasana is illustrated as Kandukasana (Ball Pose) in the 19th century Sritattvanidhi. (Sritattvanidhi is a treatise written in the 19th century in Karnataka on the iconography and iconometry of divine figures in South India. One of its sections includes instructions for, and illustrations of, 122 hatha yoga postures.)


Bālāsana provides a gentle stretch to the hips, thighs and ankles. It calms the brain and helps to relieve stress and fatigue. Some contraindications (cautions) are pregnancy, diarrhea and knee/ankle injury.

Variations of Child's Pose or Bālāsana in Sanskrit



Top row:

🤍 Blanket between knees & heels. Perfect for those with tight lower backs and thighs. If you find your sit bones hover above your heels this is a great option for you. Adding support under your glutes allows your lower back to relax & for your to receive the full benefit of the pose!


Row Two:

🙏🏻 Blanket between thigh and calf snuggled up by your knees. Another great variation if you find your flutes hovering above your heels. Also, helps relieve tension from your knees.

🍃Blanket under feet/shins. Provides support and cushion for knees & ankles. Pro tip: roll your planner just a little bit up under your ankles for adding support if your ankles are tight!


Row Three:

🔮Pillow or bolster under the torso and between thighs. This gives your upper body a space to rest as you work on gently stretching your hips and back. 

🤍Blocks under your hands for a deeper stretch in your shoulders. It also adds a slight chest opening stretch!

🧘🏼‍♀️Narrow leg child pose relieves tension from hips &  lower and upper back.


These are just some variations of Bālāsana. Yoga Asana looks different in every body & therefore so will the variations.


Try it out! 👇🏻 Are you using the variation best for you and your body? Are you honoring yourself?


Need help finding the variation best for you? Let’s talk!

Bālāsana in motion



Let yourself experience Bālāsana, wherever you are, take a moment to pause.


[Bring your big toes together and let your knees come wide. Begin to walk your hands forward and let your belly and chest rest between your thighs. Rest your forehead on your mat, relax your shoulders away from your ears and spread your fingers wide. Take some small movement from side to side, nestling into your mat. You can bring your knees further or closer together if that feels better. Relax through your lower jaw and for now let your elbows rest on your mat. Lengthen your tailbone down towards your heals.]


Once you settle in take three breaths here. Inhale through your nose, fill your belly chest, back and side body. Exhale through your mouth.


I am so grateful for the opportunity to share this practice with you. Reach out and be sure you sign up for our newsletter or join us over on instagram!


Namaste,

Kylea