How to do Balasana (The Child’s Pose): Steps & Health Benefits

Health benefits of Balasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders

Updated: June 1, 2018


Balasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Child's Pose. The name Balasana actually comes from Sanskrit words, it is a combination of two words, where Bala means Child, and Asana mean Pose. So combine all the words, it's pronounced as The Child's Pose. 

Balasana has lots of health benefits; among that some of the health benefits of Balasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Strengthen the Neck, Chest, and Shoulders, Helps to Reduce Belly Fat, Improves the Function of Liver and Kidneys, Improves Blood Circulation, Improves Cardiovascular Health, Relieves Stress and Anxiety and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Balasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Balasana (The Child's Pose):

  • To start this asana get onto the yoga mat and sit straight in Vajrasana or table Pose with your spine erect.
  • Now as you breathe out, twist your body forward way towards your thighs.
  • After that endeavor to touch the floor by your forehead.
  • Place your hands forward way in a way that they should completely lay on the ground.
  • Your hands should adjoining your feet and hold your hands to back bearing simply close to heels with palms looking up.
  • As your forehead has touched the floor, close both the eyes and take normal breathing. 
  • Keep in this position and gently breathe in and breathe out.
  • For beginners, try to be in this position for 2 to 3 minutes.
  • To release from this position, slowly come to the starting position (Vajrasana) and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 20 minutes of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Balasana (The Child's Pose):


Balasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Balasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Balasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Balasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Balasana Stimulates the Thyroid and Pituitary Glands:

Different studies have been proven that regular practice of Balasana on a regular basis can improve the thyroid and pituitary gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Balasana Improves the Function of the Kidneys and Livers:

Regular practice of Balasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Balasana Relieves Stress and Anxiety:

While we are doing this Balasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc. This asana is highly recommended to the student, if they practice Balasana on a regular basis, it can improve their concentration towards studies and they will focus more towards their carrier.

Balasana Strengthen the Neck, Chest, and Shoulders:

While practicing Balasana, it stretches our neck, chest and shoulder muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Balasana will helps to reduce the pain in the shoulder and arms and keep the bone strong.

Balasana Improves Blood Circulation:

Different studies have been proven that regular practice of Balasana can help to improve the blood flow, because when we are doing this exercise we are laying down on the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier. Beside this, regular practice of Balasana improves the cardiovascular health and it also helps in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc.

Balasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Balasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Health benefits of Balasana


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