Child’s Pose (Balasana)
We’ll start as we always do in child’s pose:
Begin on Your Hands and Knees:
Come to a tabletop position with your wrists stacked under your shoulders and your knees under your hips. Spread your fingers wide, grounding through your palms.
Bring Your Big Toes to Touch:
Gently bring your big toes together behind you, creating a stable base. Let your knees stay under your hips or widen them as much as feels comfortable for you.
Sit Back Toward Your Heels:
Shift your hips back toward your heels, releasing your glutes toward your feet. Go as far as feels good for your body—there’s no need to force anything.
Lower Your Chest to the Mat:
Extend your arms forward with your palms facing down, creating a gentle stretch through your shoulders and spine. Alternatively, you can bring your arms alongside your body, palms facing up, for a more restorative variation.
Rest Your Forehead on the Mat:
Allow your forehead to make contact with the mat. If the ground feels far away, place a folded blanket, block, or cushion beneath your forehead for support.
Relax and Breathe:
Close your eyes or soften your gaze. Take slow, deep breaths, feeling your belly expand into your thighs on the inhale and release toward your spine on the exhale.
Modifications and Variations
Need More Space? Widen your knees as much as feels comfortable to create more room for your torso.
As we settle into Child’s Pose, let this posture be a moment of grounding and surrender. Knees can be wide apart or together—choose what feels most nurturing for your body. Extend your arms forward or rest them alongside your body, palms up, allowing your shoulders to soften and melt toward the earth.
Tight Hips or Knees? Place a folded blanket or cushion between your hips and heels for extra support.
Sensitive Knees? Roll up a towel or blanket under your knees to reduce pressure.
Begin to tune into your breath, feeling the rise and fall of your belly against your thighs. This is your chance to release tension, reconnect with your inner calm, and prepare your mind and body for the journey ahead.
Child’s Pose is your sanctuary—a place to pause, reset, and remind yourself that yoga is a practice of self-love and self-awareness. If, at any point during class, you need a moment of rest, you can return here. Honor your body, listen to your breath, and allow yourself to simply be.
