1
Kneel
Kneel on the mat with your knees together and the tops of your feet on the floor, big toes touching.
How to do Child's Pose (Balasana)
2
Sit Back
Exhale and sit your hips back towards your heels.
3
Fold Forward
Fold forward from the hips, lowering your chest onto your thighs and your forehead to the floor.
4
Rest the Arms
Let your arms rest alongside your body with the palms facing up. Relax your shoulders and breathe slowly into your back for 5 breaths or longer.
✅ Benefits
- Gently stretches the back, hips and thighs
- Releases tension in the shoulders and neck
- Encourages slow, calm breathing
- Provides a rest between more demanding poses
🌿 Wellness Support
- Many people find it calming after inversions or strong effort
- May help ease tension in the lower back
⚠️ Precautions
- Stop if you feel pain in the knees, hips or ankles
- Place a cushion between the hips and heels if they do not reach
- Rest the forehead on a block or folded blanket if it does not reach the floor
- Widen the knees if the belly feels compressed
🩺 Check With a Healthcare Professional First If You Have
- A recent knee injury or surgery
- An ankle injury
- Pregnancy — widen the knees to make room for the belly, and check with your doctor or midwife
- Diarrhoea
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