Child’s Pose (Balasana)

Bala = child

Goals: deep relaxation and rest between other asanas

How to Get Into It

  • Kneel on the mat and place your buttocks on your heels.
  • Tilt your tailbone a little and ensure your back is straight
  • As you exhale, lay your abdomen and ribs on the thighs
  • Rest your hands in one of the possible positions. Let your shoulders flow down.
  • Plant your forehead on the mat, relax and lengthen your neck. Relax your face.
  • Hold for not less than 1 minute or as long as you need to reconnect with your body and breathing.

Hand positions:

a) You can put your palms behind you, palms facing up to release the shoulders and neck
b) Putting hands in front of you helps to add a nice stretchy effect on the core and armpits
c) To relax your wrists after a handstand or all fours pose, put your hands in front of you, palms facing up.


  • Relieves back pain
  • Gives a smooth stretch to the back, hips and relaxes the neck.
  • Helps to calm down emotionally and get a feeling of being safe and grounded in the body.


Not recommended to practice with a knee injury or recent knee surgery.
For pregnant women: spread your knees, toes are touching each other and place your belly between the knees. Make sure your legs are not pressing on the belly too much.

Crow Pose (Kakasana)


Beginners: If your forehead cannot reach the floor, use a block or your fists to hold it. You may want to place a rolled towel underneath your sit bones or knees to get more support.

Restorative: get a bolster or a pillow under your core and chest and stay in the position longer

Pro: spreading your knees wider can help you stretch hips and thighs and deepen the pose.

Common Mistakes

Tensed neck

Make sure your neck is in a neutral position using a block or another prop for added support.


Stephanie started her yoga journey back in 2018 in an Ashtanga class. She likes to experiment and try new challenging postures and yoga tricks. When off the mat, sharing yoga lifehacks is another thing to do. She believes that energy settled in a safe and physically correct form can make you feel better not only in your body but deep inside your soul too.