Child's Pose anatomy

Child's Pose · Balasana · Tư thế em bé

Child's Pose mainly works ; it stretches erector spinae, multifidus, quadratus lumborum, gluteus maximus.

3D anatomy model of Child's Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Kneel and sit back on your heels, fold your torso over your thighs, rest your forehead on the floor, and reach your arms forward. A resting pose: most muscles lengthen passively.

Muscles in this pose

Stretching: Erector spinae, Multifidus, Quadratus lumborum, Gluteus maximus, Gluteus medius, Latissimus dorsi, Rhomboid major, Trapezius, Quadriceps, Tibialis anterior

Why these muscles work or stretch

Latissimus dorsi · Stretching: Lengthens as the arms reach forward
Quadriceps · Stretching: Lengthens with the knees deeply bent
Tibialis anterior · Stretching: Lengthens with the tops of the feet on the floor

Practice cues

Let go completely; let gravity draw your hips to your heels
Breathe into your back and feel it widen
Widen your knees if your belly feels compressed

Benefits

Gently stretches the back, hips and shoulders
Helps you relax and steady the breath between harder poses
Stretches the fronts of the ankles and the quadriceps
May help ease tension in the lower spine

Cautions / contraindications

Use caution with knee pain: blanket behind the knees or between hips and heels
Pregnancy: widen the knees to make room for the belly
Go gently with ankle pain: place a rolled blanket under the ankles

Easier variations

Rest your torso and forehead on a bolster or blanket
Place a folded blanket between hips and heels if they don't meet

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Rabbit Pose Sasangasana
Wide-Knee Child's Pose Adho Mukha Virasana
Cat Pose Marjaryasana
Seated Forward Bend Paschimottanasana
Knees-to-Chest Pose Apanasana
Tortoise Pose Kurmasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)