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Benefits of Child’s Pose: 6 Awesome Benefits to Know

You should try doing Child’s Pose daily if you are looking for exercises to provide some health benefits to your body. This article will help you learn some astounding benefits of Child’s pose.

The Child’s Pose1 is a gentle, calming pose that can be modified to suit your body’s needs. If you have knee or ankle pain, you can place a folded blanket or towel under your knees or between your thighs for support. Always listen to your body and move slowly and mindfully in and out of the pose.

Before we get into the benefits of Child’s Pose, you should know how to do this pose correctly, as doing this in the wrong way might affect your body in a very negative way.

Child's Pose - active sequence

1. Steps To Follow

  • Lie down on the ground facing downward.
  • Then uplift your hips and shoulder, making a straight line and facing downward.
  • Make sure your knees should be underneath your hips.
  • Then slowly extend your hips towards your feet or take a sit-back position.
  • You can also take a towel’s help if you are suffering from any knee issues and roll the towel around your knees or legs.
  • Then push your hips into a backward position while extending your arms to touch the floor.
  • It would be best if you placed your hips in a back position on your heels.
  • Give a perfect stretch to your low back.
  • Don’t look in an upward direction. Your eyes should be downward and in a relaxing position.
  • Provide your body with as much stretch as you can.
  • Bring your butt closer to your thighs and hold the position for 10-15 seconds.

Child's Pose for Lower Back Pain

Read more about the health benefits of Balasana.

2. Benefits of Child’s Pose

2.1. Flexibility

Benefits of child's pose
Photo by Wesley Tingey on Unsplash

Many reports show that doing a child’s pose will make your body more flexible. Flexibility is one of the most important factors as it is vital to make your tense muscles flexible and stretchable it will improve blood circulation as well.

The benefits of Child’s Pose can be helping in improving your blood circulation. You must not skip doing 5-10 sets of the stretch to claim the benefits of  Child’s Pose.

2.2. To Reduce Fatigue

Fatigue2 comes from tense muscles and may affect your life. The benefits of Child’s Pose include gently stretching your muscles and releasing tension.

Research also showed that reducing fatigue will improve your sore muscles in hips, thighs, and ankles by stretching your tensed muscles.

You can also join yoga classes for a good yoga plan as therapy for your body.

2.3. Stretches Your Spine

Your spine plays a pivotal role in your body structure. With aging, your spine would bend or lose its posture, so you should try doing some exercise to maintain your spine, or else you will have a bad posture due to improper spine structure.

So it’s always necessary to maintain a good posture or correct posture. You can achieve correct posture by doing lengthening and widening exercises such as Child’s pose. This can make your back straight and will also prevent improper posture with growing age.

Child's Pose (Balasana)-Best Benefits Of This Pose

2.4. Improves Blood Circulation

Blood circulation will determine your functioning and how you will react in your daily life. There are many people with improper blood circulation.

According to many professionals, your blood circulation in your hands and feet will be on track if you do stretching and flexible-related exercises. This comes under the benefits of Child’s Pose.

If you are looking for some astounding yoga poses for improving circulation, then Child’s Pose will be relaxing enough to boost your circulation appropriately.

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Photo by jesse orrico on Unsplash

2.5. Digestion

Yoga can be a way to a healthy body and mind. People these days, due to faulty lifestyles, are suffering from various digestive issues. One of the benefits of Child’s Pose is improving your gastrointestinal issues and stimulating your metabolic rate.

And hence the Child’s Pose will highly efficacious in improving your digestion. Digestion plays a vital role in determining your health as your body needs fuel (food) to grow and develop.

Hence it would help if you had a good and strong digestive tract3 to add more food to your body and to make it better at functioning. So maintaining your metabolic rate4 is extremely pivotal for your body.

2.6. Improves Mental Health

Mental health is as important as physical health. There are so many people suffering from declining mental health.

Yogic exercises5 are great for improving breathing, peace, and flexibility, and all these factors will positively affect your mental health. You should start your day by doing the Child’s Pose to give some mental self-care to yourself.

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Photo by Total Shape on Unsplash

3. Conclusion

Overall, the child’s pose is a gentle and restful pose that can provide several physical and mental benefits. With modifications and proper alignment, it can be practiced safely by most practitioners.

The benefits of Child’s Pose will change your fitness plan. You will receive so many physical and mental health benefits by doing this yogic pose regularly.

A child’s pose can be magic for people looking for some comfortable yogic poses to do at home. Go ahead! And try this staying at your home to get the benefits of Child’s Pose.


1. How long should you hold child’s pose?
Lay your arms flat alongside your torso, with your palms facing upward. Relax your arms and shoulders, allowing the fronts of your shoulders to pull toward the floor. Their weight should stretch your shoulder blades across your back. Hold right there for 30 to 60 seconds, being sure to inhale and exhale deeply.
2. What muscles does child’s pose work?
Child’s Pose is a beginner yoga pose that stretches the muscles of the low back, as well as the inner thighs. For those with tight back and hip muscles, this will, of course, feel like work.
3. Is Child Pose good for belly fat?
Balasana stretches and massages the abdominal area and improves circulation. It helps in relaxation, relieving stress, stretching of the lower back, shoulders, arms and spine.

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  1. Aprillia, Salwa Rizky, S. Sri Wahyuni, and Dhias Widiastuti. “The Effect Of Yoga Training Butterfly Pose, Child Pose, Cat And Cow Pose On The Intensity Of Primary Menstrual Pain (Dysmenorrhea).” Journal of Applied Health Management and Technology 5.2 (2023): 41-49. ↩︎
  2. Aaronson, Lauren S., et al. “Defining and measuring fatigue.” Image: the journal of nursing scholarship 31.1 (1999): 45-50. ↩︎
  3. Mackie, Alan. “The digestive tract: A complex system.” Interdisciplinary approaches to food digestion (2019): 11-27. ↩︎
  4. Pettersen, Amanda K., Dustin J. Marshall, and Craig R. White. “Understanding variation in metabolic rate.” Journal of Experimental Biology 221.1 (2018): jeb166876. ↩︎
  5. Kulkarni, D. D., and T. K. Bera. “Yogic exercises and health–a psycho-neuro immunological approach.” Indian J Physiol Pharmacol 53.1 (2009): 3-15. ↩︎

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