Balasana (Child’s Pose) Steps and Benefits

Balasana or Child Pose is a special pedestal of yoga science. The word Baal is a Sanskrit word meaning baby. While asana means sitting. In this way, these two words collectively mean sitting posture like a child.

In Balasana, the body falls into the same position as in the mother’s womb. The condition in which the child waits for 9 months to be born while staying in the mother’s womb. Performing the balasana, the yogi takes the body to the same position.

The yogi’s body gets many benefits from the continuous practice of Balasana. That is why in this article I will give you information about what is Balasana benefits of Balasana, the right way to do Balasana, method and precautions.

What Is Balasana(Child Pose)?

Balasana is the seat of simple difficulty or basic level. It is considered the seat of the style of configuration yoga. Balasana should be practiced for 1 to 3 minutes.

This does not require any repetition. Balasana creates a stretch in the hips, thighs, and ankles. While this helps in strengthening the waist, neck, and shoulders.

Balasana is, in effect, a posture of relaxation by yogis while doing yoga. In this posture, the body of the yogi moves to the position of the fetus. Balasan basically helps to make the thighs shapely and relieve backache.

One can easily get mental, physical and emotional relief if this asana is practiced by pushing the body completely against the force of gravity.

Balasana should always be practiced when you are breathing fast and want to relax. That is why this asana can be practiced in between exercises or later.

Benefits of Balasana(Child Pose)

Balasana is the returning and resting posture of the body’s lost energy, which gives the body rest and freshness.

During the practice of this asana, relief is found in the spinal cord or spinal column.

Balasan relieves the muscles in the body and helps to relieve back pain, especially when the pain is occurring in the waist, neck, and shoulders.

Balasana exercises also stretch the knee and provide relief, in the same way, muscles or tendons, muscles of the feet as well as joints, heal, and help them to run comfortably.

Practicing this asana communicates positive feelings in your mind. Apart from this, it also helps to destroy negative thoughts lying in a deep corner of the mind.

Apart from this, there are many advantages to practicing Balasana. like,

  • It helps to relieve the tension of chest, waist and shoulders.
  • Balasan relieves work-out or workout fatigue.
  • This asana also helps in removing stress and anxiety.
  • Balasan also massages the organs inside the stomach.
  • By practicing this asana, the internal organs of the stomach work well.
  • This posture gives the spine good stretch and stretch.
  • Balasan helps relieve lower back and neck pain.
  • This asana helps to stretch the ankles, hips and thighs.
  • This asana increases blood circulation throughout the body.
  • This helps in stretching of tendons, muscles and knee ligament.
  • Balasana helps in breathing properly and calms the mind.

How to Do Balasana(Child Pose)

Before starting any asana practice, one should get information about the right way to do it. The reason for this is that not practicing the posture properly can cause problems in the body. Let us know what is the right way to do Balasana.

  • First of all, sit with your heels high on the ground or mat and take a breath.
  • Keep both knees of your feet sticking to each other or at a short distance from each other.
  • After this, slowly lean forward in such a way that your forehead touches the ground. During this, exhale your breath lightly.
  • Place both your hands on both sides of the body and note that your palms keep touching the body.
  • After this, extend your arms forward on the ground or mat and leave the palms spread on the ground.
  • After coming in this posture, bring your chest slowly by pressing towards the thighs.
  • Your chest should touch both thighs and the palms should be spread on the ground just ahead of the body.
  • Remain in this posture for 45 seconds to 1 minute and keep breathing slowly.
  • During this time, keep practicing breathing and exhaling at least 4 to 12 times and bring thoughts in your mind that disorders are coming out of your brain and body.
  • After this, bring your palms under the shoulder and slowly lift your upper body and return to the previous position and sit and breathe on the ankles. Perform all these actions with ease.
  • Practice this yoga pose many times.

Precaution of Balasana (Child’s Pose)

As you know the benefits and importance of Balasana are immense but under certain circumstances, one should avoid practicing Balasana.

Because in some cases it can be harmful to do any asana in case of some serious problems in the body. Therefore you should also take the following precautions while doing Balasana.

  • Do not practice this asana if you have any kind of injury to your knees.
  • If a person is suffering from diarrhea, he should avoid Balasana.
  • Pregnant women should not do this asana, otherwise, they can be very troublesome.
  • You should not do Balasana if you have a complaint of joint pain or you are a patient of high blood pressure.

Things to keep in mind before doing Balasan

  • Balasana should be practiced in the morning. But if you are doing this asana in the evening, then it is important that you have eaten food at least 4 to 6 hours before.
  • It is also important to ensure that you have defecated before doing the posture and the stomach is completely empty.


Balasana is a very good pedestal of yoga science. Balasana is a simple difficulty yoga. Which helps to bring out the child hidden within you. While it completely stretches and relaxes the body. It also helps to calm your mind and give happiness.

To practice this asana, your knees and waist must be strong enough. If there is a problem during Balasana practice, take a deep breath, and try again. To do this asana in the initial phase, seek guidance from a qualified yoga teacher.


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