Relax and Restore With Child’s Pose

Sometimes we need an excuse to rest and find some calm for our mind and body. In fact, my guess is that the Team Better community is one made up of movers and shakers, many times moving and shaking because we have to. We are mothers, working professionals, weekend warriors, sisters, friends, and then some.

Well, today we are going to challenge you to restore some calm into your day with Child’s Pose. This yoga pose, Balasana as it is called in yoga language, is a resting pose done often at the beginning of class and intermittently throughout class to provide a break. This position allows you to connect your body to your breath and your breath to your mind. In essence, you  get to practice mindfulness, which is an important dimension to wellness. Additionally, there are other benefits such as stretching the back, opening up the hips, and aiding in digestion.

If you are one who doesn’t love meditating, Child’s Pose is a way to get a gentle stretch while having a moment of quiet and stillness. Here’s how you do it:

  • Begin on your hands and knees. Lower your hips to your heels and your forehead to the floor.
  • Have your knees either together or slightly apart.
  • Your arms can be extended and long with your palms facing down, or if you have shoulder pain, you can rest your arms along your side.
  • Breathe slowly and deeply, keeping your torso against your thighs. Attempt to relax your arms and soften your lower back, letting all tension drain away with each breath.
  • Hold for a minimum of 90 seconds.


If you have a knee injury, avoid Child’s Pose.

If you are pregnant, do a wide-leg variation of the pose. Do not press your belly on top of your thighs.

For some videos and a deeper breakdown, check out this article in Yoga Journal:


lorri sulpizio

About lorri sulpizio

Lorri is a former college-basketball coach and personal trainer, turned leadership professional. She is Director of the Leadership Institute at the University of San Diego and principal consultant at Lotus Leadership Institute. She loves anything fitness, reading and spending time with her kids and family.

Take the Team Better challenge:

Did you rest in Child's Pose for a minimum of 90 seconds today?

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Next drawing takes place Dec 17