Supported Balasana: Child's Pose

POSE: Child’s Pose


BENEFITS: Opens hips, releases lower back pain, soothes headaches, stimulates digestion, alleviates menstrual cramps, soothes anxiety


HOW TO: Come onto the hands and knees, drop the hips back toward the heels. The knees can be together or apart, depending on your comfort. The hands can be reaching out in front of you or beside the body with the hands back by the heels. There are many ways to support the body with props in this pose. You can place a block under the forehead to support the neck. A cushion under the knees for sensitive knees. A rolled up towel or pillow under the sit bones if the hips don’t quite reach the heels.


This pose can be held for as little as ten breaths or up to ten minutes, depending on your comfort level. If ever I only have time or energy for one yoga pose, this is usually the pose I go for. It’s benefits are so diverse and rewarding.


CHAIR YOGA MODIFICATION: If you have sensitive knees, this pose can be modified with two chairs. Come into a comfortable seated position with the feet flat on the floor and the ankles directly below the knees. You may want to use a pillow or bolster to create a soft place for you to rest your head. Hinge forward at the waist and place the forearms on the chair in front of you. You may rest here for as little as ten breaths or up to ten minutes.


Ready to incorporate this pose into your yoga practice? Try this video…