Balasana: Bolster Your Child’s Pose

Few things in life are more comforting than curling up in Balasana (child’s pose). Balasana calms the mind and restores spent energy. Among its many benefits, Balasana focuses breathing toward the back of the body and promotes the natural expansion of the lungs outward with each inhalation. Like all forward turns, Child’s Pose turns our attention inward.

But for some people, especially yogis whose knees and/or hips don’t flex deeply, child’s pose may not be very comfortable. The good news is that most of these people can benefit from Balasana by adding a few accessories.

The photo above shows the most luxurious version of Supported Balasana, but some practitioners may feel completely comfortable simply lying on a standard bolster lying flat on the floor. Using the other props shown in the photo (a yoga mat, a yoga blanket, a sandbag, and a yoga block or two) can make spending an extended period of time in child’s pose more enjoyable.

You can find a more detailed description of Balasana and its benefits here.

How to configure Balasana supported

1. Start by kneeling on a mat with any accessories you would like to use nearby.
2. Stack two blocks in front of you, or alternatively, you can place one block on its side with the wide side parallel to the end of your mat.
3. Place the end of your bolster on top of your blocks, so that it is angled in front of you.
4. Place a folded blanket on your thighs.
5. Lean forward on your bolster.
6. Turn your head to one side, keeping in mind that it would be good to turn your head the other way after a minute or two.
7. Placing the sandbag on your lower back can be tricky while you’re in the pose. If you can’t do this, ask a friend to help you. If you are alone, you can train without the Sandbag. It’s still great.

Restorative yoga practice is highly adaptable and creative. Feel free to experiment with accessories according to your needs. Let us know what variations you discovered.

You can learn more about how to use our blocks, blankets and bolsters by visiting our accessories guide.

About Charlotte Bell

Charlotte Bell discovered yoga in 1982 and began teaching in 1986. Charlotte is the author of Mindful Yoga, Mindful Life: A Guide for Everyday Practice, and Yoga for Meditators, both published by Rodmell Press. Her third book is Hip-Healthy Asana: The Yoga Practitioner’s Guide to Protecting the Hips and Avoiding SI Joint Pain (Shambhala Publications). She writes a monthly column for CATALYST magazine and is the editor-in-chief of Yoga U Online. Charlotte is a founding board member of GreenTREE Yoga, a nonprofit organization that brings yoga to underserved populations. A lifelong musician, Charlotte plays oboe and English horn in the Salt Lake Symphony and the folk sextet Red Rock Rondo, whose DVD won two Emmy Awards.