How to practice Child's Pose

Oh yes, one of my favorite poses! This one helps me turn inward after a hectic day and find rest on the mat for a couple of breaths or a couple of minutes. It's also a great way to check-in with your body to create awareness and scan for any areas of tension. Are you feeling tight anywhere? Relaxed? Is your mind wandering? Whatever you feel, notice it and melt down in the pose.

Sanskrit term: Balasana

Reasons to practice Balasana:

Stretches hips, thighs, and ankles
Stress relief & calming
Decreases fatigue
Helps balance the third eye chakra

How to practice child's pose:

• Kneel on the mat and bring your big toes to touch.
• Spread your knees wide and rest your hips towards your heels.
• Reach your hands forward and melt your torso down in between your thighs.
• Rest your forehead towards the mat and lengthen your neck by slightly tucking your chin.
• Make this pose active by pressing your entire palm into the mat and plugging your shoulder into the socket. This will lift your forearms off the ground.
• Try gently rocking your forehead from side to side, massaging out your brow bone.

Avoid this pose if you have any knee injuries.

Modifications:

• Hips lifted? Use a folded blanket in between your thighs and calves.
• Knees uncomfortable? Place a folded towel under your knees.
• Head lifted? Use a block under your forehead.

Spice it up with these variations:

• Want a side stretch? Walk your hands over to the left and right - holding for 3 breaths on each side.
• Need a triceps stretch? Place your palms on your shoulder blades or try reverse Namaste (bring palms together in front of you and draw your thumbs toward the nape of your neck).
• Super stressed? Make this pose restorative by drawing your knees closer together, resting the top of your head toward the ground, and bringing your arms back by your side (palms up). Let your shoulders round forward and close your eyes. Breathe slowly and feel the calm wash over you.

*Remember to check with your physician before starting a new exercise routine, especially if you are pregnant.

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About the Author:

Tiffany Lord, E-RYT & Yoga Therapeutic Specialist
Corporate Wellness Coach
Resilience + Stress Management Expert

As the founder of Love + Asana, I help busy professionals feel more resilient and and increase agency in their wellness. This all-levels, accessible approach to physical and mental health at work allows employees to easily learn and implement healthy habits during their work day…and feel the benefits ripple out into all areas of life

Since 2016, I’ve had the honor of coaching thousands of employees through virtual sessions and workshops focused on relaxation techniques, mindset, and mobility. My wellness articles have been featured in fyi50+, CO Yoga + Life, and I’m the author of three “Get With Gratitude” journals based on my online workshop series for resilience through a grateful mindset.

I completed a 200-hour training through CorePower Yoga and received my 500-hour Therapeutic Specialist certificate through Yoga Medicine to complement my background in massage therapy and Bachelor’s Degree in International Business with Cum Laude honors from the University of Colorado at Denver. As a Continuing Education Provider with the Yoga Alliance, I share my knowledge of functional movement and the mind-body connection with yoga instructors wanting to deepen their teaching toolkit.