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Balasana is a basic level modern yoga posture that belongs to Vajrasana group. The medieval yoga texts didn’t mention this yoga pose. Hence it might have developed in the 19th Century CE. However it is one of the best restorative yoga poses available today.

Balasana Meaning

Bala in Sanskrit means a child. Asana is a Pose. Hence we translate this yoga pose into English as Child Pose. Some people call Child’s Rest Pose also. When performed, this pose resembles a child taking rest. That is why it gets this name.

Child Pose Practice Procedure

Balasana Precautions

Pregnant ladies should not attempts. This is not for them.

Also, persons with lower back issues and knee injury should avoid this.

Otherwise, this one suits all.

Child Pose Preparatory Poses

The following yoga poses prepare one for Child Pose.

Dandasana Steps

Step 1

Sit in Thunderbolt Pose.

Step 2

Raise both hands up with open palms. Inhale while raising the hands.

Step 3

Lean forward and place your forehead and hands on the floor with palms facing down. Exhale during the process. Your sitting bones should be on the feet or in between the legs.

Step 4

Breathe normally. Keep the position as long as it is comfortable.


In the beginning, the final position may be retained for a duration of two to five minutes and one may extend this up to fifteen minutes.

Follow Up Poses

The most suitable follow up pose for Child Pose is Supta Vajrasana. Alternatively one may go for Chakrasana also.

Child Pose Variations

Some Yoga Schools call this Pose as Sasangasana. Let us have a brief look into this.

Bihar School Of Yoga

Bihar School of Yoga teaches a dynamic version of this pose and name this Sasangasana. In the dynamic version, the steps 2 and 3 are repeated for four to five rounds.

The benefits of this dynamic version of Sasangasana is the flexibility of arms, shoulders, and lower back.

Sasangasana Meaning

The Sanskrit Word Sasanga means the phase of the moon. It also means a rabbit. Therefore We call it as Rabbit Pose in English. Except for the name, the Rabbit Pose is same as Child Pose described here.

Ananda Balasana

Ananda Balasana means happy Baby Pose. It looks like a baby lying on its back lifting the legs and holding the toes with fingers.

Balasana Benefits

  • The practice of Child Pose drives the performer into a deep meditative pose.
  • It is a very good restorative pose and one can try this after an active Asana session.
  • Child Pose calms the mind and body. Hence it drives away stress and depression.
  • It massages the lower back and removes the stress and disorders in the lower part of the spine.
  • This Pose stretches the shoulders and arms. As a result the flexibility of arms and shoulders improves.

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