Child’s Pose, or Balasana, is one of yoga’s simplest postures—and one of its most powerful.
In this 20-minute practice, we’ll explore different variations of Child’s Pose, using changes in the arms, legs, and positioning to gently open the hips, back, shoulders, and side body while creating space for deeper, more expansive breathing.
But Balasana offers us something beyond the physical.
Child’s Pose can be a place to go when you’re overwhelmed, overstimulated, grieving, exhausted, or simply in need of quiet. Folding inward and lowering the body toward the earth can create a sense of refuge—a moment when you don’t have to accomplish anything or be anywhere else.
Think of this practice as 20 minutes to explore what your body needs today. Some variations may feel spacious and opening; others may invite you to become still.
And perhaps that’s one of the greatest gifts of Child’s Pose: permission to turn inward, soften, and rest.
