A Complete Guide to Balasana Yoga. Intro, Benefits & Steps to Perform

Balasana is a simple yoga asana that beginners can even do. Bala means child in Sanskrit, and asana means posture. As a result, this pose is also known as Child Pose. As a resting pose, it is performed before and after Sirsasana because it is a “counter” asana for many other poses. This is one of the primary poses taught to anyone who starts their yoga journey. It is extremely beneficial and easy to follow.

Child’s pose can help you improve your posture, reduce pain, and improve your overall health. Balasana yoga is a restorative pose well-known for its calming, grounding and restorative effects. It calms the mind and alleviates stress while gently stretching the lower back, hips, and thighs.


Table of Contents

Have you ever wondered how to do Balasana? You need to perform a few steps.

Steps to do Balasana Yoga

  • Place a yoga mat; get down on your hands and knees.
  • Spread your knees as wide as your mat, keeping the tops of your feet on the floor with the big toes touching.
  • Keep your big toes touching the floor on top of your feet while spreading your knees as wide as your yoga mat.
  • Root your forehead to the floor and bring your belly to rest between your thighs. Eyes, jaw, and shoulders should be relaxed. Place the forehead on a block or two stacked fists if it is uncomfortable to do so. An energy point supports a “rest and digest” response in the middle of the forehead between the eyebrows that stimulates the vagus nerve. To reap this calming effect, the forehead must be placed in a comfortable position.
  • There are numerous possible alterations to the arm. You can either bring your arms back alongside your thighs with the palms facing upwards or stretch your arms in front of you with the palms facing the floor. The most prevalent variants are listed here. However, for a shoulder release, you can either stretch your arms out in front of you with your palms facing up or bend your elbows so that your palms touch and rest your thumbs on the back of your neck. With the elbows pointing in this direction,
  • Do whatever makes you feel at ease. The second choice is nice if you’ve been working your shoulders recently.
  • Stay as long as you like, and eventually, you’ll get back in touch with your breath’s steady inhalations and exhalations.


Balasana yoga is a beginner-level pose and simple to perform; you can keep doing this pose longer than any other advanced-level pose. In the beginning, you can start with 30 seconds and can go up to a few minutes. When you bend forward and rest your torso on your thighs, this pose can last anywhere from one to three minutes.

Benefits of Balasana Yoga

There are numerous physical and mental benefits of Balasana yoga.

Enhances Your Digestion

After performing the child’s pose regularly, you will first notice an improvement in your digestion. Your internal organs are gently massaged as your stomach rests on your upper thighs, which ultimately aids digestion. In Balasana yoga, when you take deep breaths, your abdomen moves toward the leg before returning to its original position. In addition to maintaining stomach acidity, this repetitive motion strengthens your intestinal tract. If you want to get the most out of a child pose asana, you can eat healthy dishes afterwards.

Benefits of mental relaxation

The third eye in yoga is the area between your eyebrows that rests on the yoga mat while you are in Balasana. Your brain is soothed as a result of this. When you close your eyes and fold your body forward, your brain receives the message that everything around you is safe and calm. Do child pose whenever you start to have a whirlwind of uncontrolled thoughts in your mind, and you will immediately feel calm.

Enhancement of Your Lower Back Strength

We have to spend much time at our desks because of our modern lifestyle. Your lower back may experience compression as a result. Most of the time, it happens when we put more weight on our lower backs instead of using our lower abdominal muscles. The splaying of the tailbone is reversed when you flow your legs backwards in the Balasana pose. Lower back pain can be significantly reduced with this reversal.

Strengthens the ligaments and tendons

The tendons and ligaments of various joints are gently stretched and strengthened when you perform Balasana. Numerous health issues can result from weaker tendons and ligaments. However, you can avoid ligament issues by practising this yoga regularly.

Preserves Your Posterior Health

Our deskbound lifestyle affects more than just the lower back; it also affects our hips. The muscles around the hips become stiff when we sit on chairs for a long time, making us more likely to get hip injuries in the future. However, Balasana yoga can safeguard our hip health. Our stomach can rest between the knees because the asana separates them. Our hips are stretched nicely in this stretch and pose. Once you start doing Balasana regularly, the health of the muscles near your hips will improve.

Benefits in the Release of Tension

Child Pose yoga can help us feel refreshed after a long day at the office. It aids in the release of all body tension. Your nervous system also receives a signal that the environment around you is calm when you take a deep breath.

Increases the Circulation of Blood

One of the lesser-known benefits of Balasana yoga is increased blood flow. Even though the asana involves slow body movements, the stretch and poses still encourage increased blood flow.

Results in Better Sleep

Yoga’s child pose helps people sleep better and instantly relaxes the mind and body. The mind relaxes, and your tension is released. As a result, you’ll still be able to get a good night’s sleep.

Enhances Mobility and Flexibility

Stretching your shoulder and ankle muscles is a part of the Balasana Yoga pose. Movement and flexibility are improved as a result of these stretches. With improved flexibility, you can also avoid future injuries.


The Balasana pose is a simple yoga asana that has tremendous benefits for the body, mind, and soul. Practising this asana daily would help relieve stress and tension, increase mobility and flexibility, improve blood circulation, reduce lower back pain and strengthen the ligaments, tendons, and muscles. It is also beneficial for those who suffer from insomnia and anxiety. You can reap all of its benefits if you practice the pose with care and attention.

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