Monday, May 4, 2015

Yoga Pose of the Week: Child's Pose

Child’s pose, or Balasana as it is called in Sanskrit, is a resting and restorative pose in the practice of yoga.  In addition to offering a gentle stretch for the hips, thighs and back, Child’s pose also slows the mind by calming the central nervous system and offers an opportunity for inner reflection by allowing the body to fold into itself. 

Child’s pose should be a safe, relaxing place to come to at any point in your yoga practice when you need a break or at any point in your day when you need a calming place to focus.



  • Kneeling on the ground bring big toes to touch sitting back on the heels
  • Knees can stay together or come about hips distance apart
  • On an exhale fold the upper body over or between the legs until the forehead touches the mat, lengthening from the tailbone all the way to the crown of the head
  • Lay your arms alongside your body palms facing up and release the shoulders towards the floor
  • For a more active version extend the arms out long in front of the body
  • Hold for a minimum of 5 breaths, but you can stay for up to a few minutes for full relaxation and stress relieving benefits!


For knee issues either keep your hips lifted or place a folded towel or blanket under your seat to create more space and put less pressure on the knees.


If you prefer not to get on the floor you can do a modified Child’s pose while seated in a chair.  Place a pillow or folded blanket on your lap and fold the upper half of the body forward over the pillow.

If you’re ever feeling overwhelmed or stress or your body needs a break in a yoga class know that Child’s pose is always there for you!


Don’t forget you can join Danielle for yoga at Mashpee Fitness on Monday and Thursday mornings at 8:30am and for Yoga for Athletes on Thursdays at 7am!

Blog post by Danielle Nardi.

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