Child's Pose (Balasana): How to Do It, Benefits & Cautions
A resting pose that folds the torso forward over kneeling legs to release the whole body.
Level: Beginner · Hold: 60 seconds · Type: Forward Bend, Restorative · Target areas: Spine & Back, Hips & Glutes
Benefits ✨
- Relieves tension in the back
- Calms and relaxes the mind
- Restores through the breath
Step by step 🧘
1) Kneel with big toes together and knees slightly apart.
2) Exhale and fold your torso forward, resting your forehead on the floor.
3) Extend your arms forward or rest them alongside your body.
4) Let your back relax and breathe deeply.
Breathing and cautions 🌬️
Inhale deeply and exhale long to relax the back.
- Place a cushion between your thighs if your knees feel tight
Helpful props: Bolster
How Yoga Play recognizes Child's Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Fold forward and rest down
- Rest your forehead down toward the floor
- Sit your hips back toward your heels
Joint angles read from the sample photo above: knee about 65°, hip about 71°, elbow about 153°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Child's Pose?
Yoga Play sets a default target of 60 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Child's Pose suitable for beginners?
Yes. Child's Pose is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Child's Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.