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Child's Pose
Balasana — A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
How to do it
From kneeling, sit back toward the heels and fold forward, resting the forehead on the mat with the arms forward or alongside the body.
Benefits
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Cautions
Take care with knee injuries; place a cushion behind the knees or under the hips. Avoid deep folding late in pregnancy.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 9 kcal |
| 10 min | 18 kcal |
| 20 min | 36 kcal |
| 30 min | 54 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Cobra Pose
Opens the chest and strengthens the muscles along the spine. A gentle counter to hours of sitting and rounding forward.
Legs Up the Wall
A deeply restful pose that can relieve tired legs and help you wind down before sleep.
Corpse Pose
The final rest of most practices. Lets the body absorb the work and settles the nervous system.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Child's Pose?
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Who should be careful with Child's Pose?
Take care with knee injuries; place a cushion behind the knees or under the hips. Avoid deep folding late in pregnancy.
How many calories does Child's Pose burn?
Roughly 1.8 calories a minute for about a 70 kg adult, so around 18 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
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