Balasana is a basic yoga asana that is easy is to perform yet has a number of health benefits. It is the perfect yoga for beginners who have just entered the realm of yoga and want to learn the basics. Balasana is called the child's pose in English as you sit like a fetus in a mother’s womb in this asana. In fact, Bala means child and asana means pose in Sanskrit. Hence balasana meaning is literally Child pose even in Sanskrit. A few other common names of balasana yoga are Garbhasana and Shashankasana.The main focus of Balasana is to stretch your body and regulate your breath without causing any discomfort. In fact, you can do this yoga for taking a break after doing other types of yoga such as weight loss yoga. The key point in the asana is to regulate your breath so consistently that it becomes therapeutic to your body. You can learn balasana yoga in any yoga class. Just search yoga classes near me and you will find plenty of offline and online yoga classes that teach Parsva Balasana, kids yoga, and other advanced level yoga poses. However, if you want to know more about this yoga before actually trying it in a yoga class, you can refer to the following guide:

How to do Balasana?

Performing Balasana is very easy. In fact, it is one of those yoga asanas that are taught to beginners in yoga classes. Here is how you can do Balasana step by step:

  • Spread a mat or towel and kneel on it.
  • Sit on your heels, touch your big toes to each other, and then separate your knees to a hips-wide width.
  • Take a deep breath, exhale, and place down your torso in between the thighs.
  • Make your sacrum spread across your pelvis back.
  • While lifting the base of the skull apart from the back of your neck, stretch the tailbone away from the back of your pelvis.
  • Place down your torso on the mat and lay down your hands with palms up.
  • Push your shoulders towards the mat. You can experience the pull of shoulder blades while doing this.


Balasana is very easy to do hence you can perform it for longer than other advanced-level asanas. You start from 30 seconds and go up to a few minutes. The pose when you bend forward and your torso rests on your thighs can last for 1-3 minutes.

Benefits of Doing Balasana

It is the long list of the benefits of Balasana that has made this yoga pose so famous. Although the whole list is very long, we have picked the top 10 benefits of child's pose. Give them a read:

  • Improves Your Digestion: The first benefit that you will experience after performing child's pose regularly is the improvement in your digestion. When your stomach rests on your upper thighs, your internal organs get massaged, and that ultimately helps in improving digestion. When you take deep breaths in balasana pose, your abdomen moves towards the leg and then get back to their original position. This repetitive motion strengthens your intestinal tract along with maintaining the acidity in the stomach. You can enjoy your healthy recipes after doing child pose asana regularly for a while.
  • Helps in Relaxing the Mind: The spot between your eyebrows which is called the third eye is rested on the yoga mat. This produces a soothing effect on your brain. When you fold your body forward and close your eyes, you essential sends a signal to your brain that everything around you is safe and calm. Whenever you start to have a swirl of uncontrolled thoughts in your mind, do child pose yoga and you will experience instant relaxation of the mind.
  • Gives Energy: This restorative yoga asana is actually done in the interval of other asanas. When you do balasana pose, your whole body gets relaxed and you start to chard your mind and the physical body.
  • Strengthening of Your Lower Back: In the modern lifestyle, we sit at the desk or stand in our offices for long hours. This can cause compression in your lower back. Actually, it happens because we put our body weight on our lower back instead of engaging our lower abdominal muscles. But, when you do Balasana, you flow your legs backward and that reverses the splaying of the tailbone. This reversal reduces your lower back pain significantly.
  • Strengthens the tendons and ligaments: When you perform Balasana, you gently stretch and strengthen the tendons and ligaments of various joints. Weaker tendons and ligaments can give rise to a number of health problems. However, by doing this yoga, you prevent yourself from these health problems.
  • Maintains Health of Your Posterior: Not just the lower back, our lifestyle also deteriorates the health of our hips. When we sit on chairs for long periods of time, the muscles around the hips and in it gets tightened. But when we do this yoga, we separate the knees to make our stomach rest between them. This stretch and pose give rejuvenating stretch to our hips. You will experience the improvement in the health of the muscles near the hips area once you start doing Balasana regularly.
  • Helps Releasing the Tension: When you feel tired after doing work all day, or even when you experience fatigue after doing strenuous exercise or advanced-level yoga, you can do child pose yoga to get relaxed. When you stretch your body forward, you release all the tension of the body. And when you take a deep breath, your nervous system receives a signal that the environment around you is calm.
  • Improves Blood Circulation: Among other benefits of Balasana, an increase in blood circulation is the lesser-known benefit. Although the body movements in the asana are slow, the stretch and pose still push you toward having an increased blood flow.
  • Leads to Better Sleep: As we have already mentioned that you experience instant relaxation of the mind when you do yoga child pose. Your tension gets released and the mind gets relaxed. With all these factors, your body gets supports to fight insomnia. A relaxed body actually facilitates sound sleep.
  • Improves Movement And Flexibility: When you do balasana yoga pose, your shoulder and ankle muscles get stretched. These stretches lead to an improvement in movement and flexibility. With better flexibility, you also get prevented from potential injuries.


It is true that Balasana is very easy to master and has no side effects. However, you should also not take extended child pose lightly and do it with precision. Here are certain points of caution that you should know as you perform balasana yoga:

  • In the starting days, if you get uncomfortable or finds it difficult to place your head on the mat, you can try a soft pillow.
  • If you are having certain medical conditions such as knee injuries or diarrhea, you should avoid doing Balasana.
  • Refrain from doing balasana yoga pose if you are suffering from hypertension or high blood pressure.
  • Avoid doing Balasana if you are pregnant. Start doing it post-partum only after consulting with a medical expert.


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