Virtual Employee Wellness with Yoga, Meditation & Fitness Sessions | Online Stress Management Workshops
Virtual Employee Wellness with Yoga, Meditation & Fitness Sessions | Online Stress Management Workshops
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Breakdown: Child's Pose


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.


  • 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.





Tiffany Lord, RYT is the Owner of Love & Asana™, a virtual yoga studio and boutique based in Woodland Park, Colorado. She is a true believer in the power of yoga to help improve mental and physical health. Her mission is to help people cultivate calm in their daily lives with a supportive at-home practice and comfy yoga apparel. Connect with Tiffany at or visit










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