How This Helps

Child's pose in or Balasana yoga gently massages your inner organs to help reduce bloating and relieve intestinal discomfort. In the Balasana pose,  your knees are close together in a manner that the belly rests on the thighs.  This is a  great measure to massage your internal organs and enhance digestion. The slow inhaling and exhaling process during the asana pushes the abdomen into the legs and draws it up back again. When the child's pose asana is repeated several times, you are literally massaging the intestinal tract.  For people suffering from gas problems, this asana will have a salutary effect.

The child's pose assists in extending your back and also muscular tissues around your hips. In this pose, kneel and also rest on your knees. Lean forward, maintaining your buttocks on your heels, and rest your forehead on the floor. Relocate your arms, so they're alongside your legs, hands facing up. Breathe in and also exhale, gradually and also deeply, for a minimum of eight breaths.

An all-natural therapy for easing anxiety, stress and anxiety, fatigue, as well as clinical depression, this shape launches and also loosens up the body, as well as relaxes the mind. The compression at the knees and also hips increases blood flow and also promotes the lymphatic system-- the system which clears the body of toxins, waste, and various other undesirable product. Add Child's pose to your post-workout regular to boost the body's all-natural repair process, moisturize connective tissue, as well as decrease muscular tissue pain.


Bala in Sanskrit means child and asana mean pose. When you look at the pose closely, you can see that it is akin to the fetal position. This is a resting pose focusing on the thighs and is helpful in alleviating back pain apart from other benefits. When done correctly, Balasana yoga imparts a great sense of physical, mental, and emotional solace.


Step 1: Start with your feet together, knees apart.
Step 2: Place your palms out in front of you, draw your chest down towards the mat and press your hips back towards your heels.
Hold Child pose for 1‐3 minutes.  Focus on your ujjayi breathing.


Be careful while practicing this pose if you have knee or back injuries.

Science and Research

Studies suggest that this gentle forward bend stimulates the digestive fire and eliminates any blocks.  It calms your mind and eases stress and anxiety and also promotes better blood circulation.  The child’s pose does not impact digestion directly. However, it calms down the nerves, mind, and body bringing relief from stress. Stress as we know contributes in a large measure to issues like irritable bowel and ulcers.

Child's Pose (Balasana) Benefits

This asana name is derived from the Sanskrit words 'bala' that suggests child, and 'asana' that means posture. This asana appears like the fetal position. It is a resting posture that focuses on the thighs and additionally assists in alleviating back pains. If this asana is done with a full gravitational pull, one can discover an excellent sense of mental, physical, as well as emotional relief.

Balasana is a relaxing position that can precede or adhere to any kind of asana. The Balasana is a basic yoga exercise position that highlights the kid in you. While it totally stretches and also unwinds your body, it also effectively makes you very happy.

Benefits Of Balasana Pose.

- It aids release stress in the chest, back, and also shoulders.

- Migraines: Tension headaches, as well as migraines, are frequently set off by anxiety or stress. The child's pose is one of the most based shapes in yoga, which calms the body as well as the mind, easing anxiety. By practicing Child's Pose regularly, the body becomes better at dealing with stress and anxiety, therefore avoiding frustrations from occurring as usual. When you have a headache, doing a customized Child's pose increases circulation to the legs, reduces blood circulation to the head, and eases head pain. 

- Lightheadedness: Involving stillness in Child's Pose as well as focusing on the breath can aid in soothing the nerves as well as bring back stability.

- Bowel irregularity: This form compresses the abdominal area, hence boosting digestion.

- Menstrual aches: The combination of abdominal compression and low back stretch aids pain related to menstruation cramping to dissipate. Throughout the menstrual cycle, prostaglandin is launched to trigger the uterine muscle mass to contract. The compression in a child's pose kicks back the abdominal stress related to cramping, and the backstretch eliminates muscular tissue tension in the back.

Hip pain: The rest bones gently open in this form, producing room around the sacrum which helps relieve pain in the rear of the hips.

Back and neck pain: The child's pose delicately stretches the back and also develops space between each vertebra. This can be practical for muscle spasms, sciatica pain as well as herniated discs.

- This asana is recommended if you have a round of dizziness or fatigue throughout the day or throughout your exercise.

- This asana helps to reduce tension as well as stress and anxiety.

- It helps blood circulation all throughout the body.

- It helps to massage the inner body organs in the body, keeping them energetic.

- This asana aids to stretch and lengthen the spinal column.

- It benefits breathing and soothes both the body and the mind.

See: Yoga for sleep disorders

Child's pose science - why it works

Science Behind The Child Pose: The Balasana is a restorative, calming pose that relaxes and rejuvenates the body. The stretch in the back relaxes the spinal column. It calms the muscles, thereby helping to alleviate pain, especially in the back, neck, and shoulders. The knees are also stretched and relaxed, and therefore, the tendons, muscles, as well as joints are healed and made ready for functioning. The pose resembles a fetal position and is said to provide physical, mental, and emotional solace to the being. This pose truly promotes positive feelings, transporting you back to your childhood days and stripping you off ill feelings and arrogance.

See: Back pain & abdominal bloating relief from acupuncture

Child's pose precautions

Avoid Balasana unless you have the supervision of an experienced yoga teacher. Like any other yoga asana, this one too must be performed at least four to six hours after a meal. Your bowels and stomach must be empty when you practice this position. Being a resting pose, it can be practiced whenever you need to catch your breath or relax, either in the midst of your workout or afterward. You should avoid this pose if you have:

- Diarrhea

- Pregnancy

- Knee injury

See: Yoga For Digestion & Gut Health

Child's pose variations

Starting out: It is usually tough to place your feet flat on the flooring for an extended period in this asana for a beginner. So, it's all right if you can not place your feet level on the flooring. Just maintain them extended as high as you can.

Advanced variation: You can additionally perform an advanced form of Child pose. In this pose, the shoulders and arm muscles are also stretch together with other muscles in Child pose. It enhances the stamina and adaptability of the arms and shoulders as well. This innovative form is called extended Child pose.

In an extended Child pose, the body continues to be like the Child's pose, except the arms and shoulders. Here you have to place your arms directly on the flooring. The hands remain in the line of knees and also encountering downwards. Try to extend the muscles of the arm and feel some pressure on your shoulder.

Props can help in your technique: If you are feeling hard to touch your temple on the flooring, you can place a yoga block on the floor. You can additionally position a pillow under your forehead for better convenience to your temple. You can place a folded covering in between your heels as well as your hips for better assistance. Likewise, you can make use of a folded-up covering under your knees to reduce stress on your knees.

You can choose to maintain the knees together instead of separating them if that is a lot more comfortable for you. Likewise, you can place a rolled towel under your shins or curl the toes under if it hurts to have the feet level to take the strain off of your ankles.

An easier variation can be done by resting arms down by sides while having the palms facing the ceiling to release tension in your shoulders. Kneel and also sit on your knees with your knees somewhat apart. Lean ahead, fold your arms before you on the flooring, as well as rest your forehead on your arms. Breathe in as well as breathe out, slowly and also deeply, for a minimum of 8 breaths.

Exercising a Child pose on a yoga mat is highly advised, whether you are a beginner or an advanced professional. It can help in every yoga method, including this practice also.

See: Ashwagandha benefits for anxiety


1. Kwok JYY, Kwan JCY, Auyeung M, Mok VCT, Chan HYL. The effects of yoga versus stretching and resistance training exercises on psychological distress for people with mild-to-moderate Parkinson's disease: study protocol for a randomized controlled trial. Trials. 2017;18(1):509. Published 2017 Nov 2. doi:10.1186/s13063-017-2223-x

2. Staugaard-Jones JA. The Concise Book of Yoga Anatomy, An Illustrated Guide to the Science of Motion. North Atlantic Books; 2015.

See: Yoga Poses For Constipation, Gas & Bloating Relief

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