Traditional

Childs Pose

Balasana

Bring the hips back toward the heels and fold the torso forward.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for resting when overwhelmed.
Props: Blanket or bolster optional.
Hold Time: 1 to 3 minutes
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Childs Pose: Come to kneeling and bring the big toes together. Separate the knees to a comfortable width. Sit the hips back toward the heels and fold the torso forward to rest on the mat or support. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Childs Pose: Walk the hands back toward the knees. Lift the torso slowly back up to kneeling. Pause in a neutral position for a moment before continuing.