Balasana — Child's Pose

BeginnerFlexion Lumbar Decompression

60s

A restful pose that gently lengthens the spine and releases tension.

How to perform

Kneel on the mat with big toes touching and knees apart. Fold forward, resting the forehead toward the mat. Extend the arms forward or rest them beside the body. Let the spine lengthen and the breath soften.

Breathing

Breathe slowly into the back body. With each inhale, feel the back expand; with each exhale, soften deeper.

Benefits

Gently stretches the spine, hips, and thighs; relieves fatigue; and calms the mind.

Anatomical focus

Erector SpinaePsoas Major

Let the hips sink to the heels; soften the spine and shoulders.

Precautions

Place a cushion under the hips or forehead if they don't reach the mat. Those with knee injury should avoid this pose.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.