Balasana (Child Pose)


  • Sit in vajrasan with erect spine.
  • Spread knees hip-width apart.
  • While Inhalation raise arms overhead.
  • Exhale and Bend forward and lay torso down on the floor (as in image).
  • Stretch body and arms forward.
  • Keep breathing and hold asana for 3 min and increase time as per capacity.

Releasing Procedure

  • Raise torso up, release arms and come in Vajrasana position.

Contraindications and Cautions

  • Knee Injury
  • Pregnancy
  • Eye or ear infections
  • Ankle problems
  • Diarrhoea
  • High blood pressure

Benefits Balasana (Child Pose)

  • It stretches spine, ankles, hips, and thighs.
  • Calms both the body and the mind. It reduces stress and anxiety.
  • Improve function of abdominal organs.
  • Improve digestion, circulation.
  • Relieves back pain, sciatica pain and reduces menstrual cramps.

Preparatory Poses

  • Virasana
  • Vajrasana

Follow-up Poses

  • Balasana is a resting pose that can follow any asana.