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Other Names

Child Posture, Baby Pose, Foetus Pose, Bal Asan, Bala Asana, Garbhasana, Gharbha Asana, Gharabh Asan


Balasana is a resting pose that can precede or follow any asana. It looks like a foetus that’s why it is also called Foetus pose or Garbhasana.

How to reach the stretch

  • Firstly kneel on the floor.
  • Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips.
  • Exhale and lay your torso down between your thighs.
  • Broaden your sacrum across the back of your pelvis and narrow your hip points toward the navel, so that they nestle down onto the inner thighs.
  • Lengthen your tailbone away from the back of the pelvis while you lift the base of your skull away from the back of your neck.
  • Feel how the weight of the front shoulders pulls the shoulder blades wide across your back.
  • Balasana is a resting pose.
  • Stay anywhere from 30 seconds to a few minutes.
  • Beginners can also use Balasana to get a taste of a deep forward bend, where the torso rests on the thighs.
  • Stay in the pose from 1 to 3 minutes.

How to release the stretch

    To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.


  • Gently stretches the hips, thighs, and ankles.
  • Calms the brain and helps relieve stress and fatigue.
  • Relieves back and neck pain when done with head and torso supported.


  • Diarrhea.
  • Pregnancy.
  • Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher.

Next: Balasana-2

Overview Yoga Asana
Yoga Pranayama
Yoga Kriyas
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