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Pose of the Month: Child's Pose (Balasana)

Sanskrit name and meaning

(bah-LAHS-anna) bala = child

This gentle hip-opener inspires gratitude as you fold forward into yourself and rest near the earth.

How to:

Step 1 – Come to your hands and knees on the floor. Bring your big toes together and your knees wide.

Step 2 - Lay your torso down between your thighs, and rest your forehead on your mat, blanket, or yoga block.

Step 3 – Stretch your arms out in front of you and settle your hips back to your heels.

Step 4 – Stay for anywhere from 30 seconds to several minutes.

Step 5 – Press into your hands and lift your torso up to come out of the pose.


  • Gently stretches the hips, thighs and ankles

  • Helps relieve stress and fatigue

  • Can relieve back pain


  • If you have a knee injury or have difficulty sending your hips back to your heels, place a folded blanket between the back of the thighs and calves.

  • If your ankles are tight or you experience any pain, place a folded blanket under your ankles.

  • If you experience shoulder pain, bring your arms by your sides.

  • Option to support your torso and head to create a more restorative version of this pose.

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