Anatomy of a Pose - Laurel Marsh

Child’s Pose (Balasana)

Laurel Marsh

Laurel Marsh


  • Helps relieve stress
  • Gently stretches the back, hips, thighs and ankles
  • Calms the central nervous system & mind
  • A great way to move inward, reset, and connect to your breath

Key Actions:

  • Start on hands and knees in table top; wrists under the shoulders and knees under the hips
  • Bring the tips of the big toes to touch and separate the knees a little wider than hips width
  • Lower the sit bones back onto the heels and hinge at the hips to rest the torso onto the thighs
  • Walk the arms forward and rest the forehead onto the ground
  • Once the arms are straight bring a soft bend to the elbows and rest the forearms onto the ground
  • On the inhalation feel the breath move into the back of the torso. On the exhalation feel a softening of the body


  • Place a blanket under the knees for additional padding
  • If the head does not touch the floor comfortably place a block or blanket under the forehead
  • If it is challenging to lower the sit bones to the heels place a folded blanket or two in between the back of the calves and thighs