Child's Pose (hold)

Balasana

Yogaeasytimedno equipment

Kneeling forward fold: buttocks sit on the heels, torso rests on the thighs and the forehead on the floor, with the arms lying either back beside the feet palms up or stretched forward palms down.

How to do it

1. From hands and knees, bring the big toes to touch with the tops of the feet flat; knees together or up to hip-width.
2. Sit the buttocks back onto the heels while the hands slide along the floor.
3. Fold the torso down over (or between) the thighs and rest the forehead on the floor.
4. Bring the arms back alongside the legs, backs of the hands on the floor near the feet, palms up, shoulders relaxed (arms-forward is an accepted alternative).

Muscles worked

Supporting: lower back, glutes