Exercise · mobility
Child's pose (balasana)
Child's pose (balasana) is a beginner-friendly mobility movement that trains lower_back, lats, hips, done with no equipment. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 30–90 reps, tempo hold.
The most common mistake is holding breath and hunching the shoulders. If no equipment or the movement itself doesn't suit you, Cat-cow or Open book (thoracic rotation) or Hamstring stretch cover the same pattern. It's usually held back for knee issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Kneel, sit back on the heels, arms stretched forward | घुटनों पर, एड़ियों पर बैठो, हाथ आगे |
| 2 | Forehead down, breathe into the back | माथा नीचे, पीठ में सांस भरो |
| 3 | Widen the knees if the belly is in the way | पेट बीच में आए तो घुटने चौड़े करो |
Equipment & who it fits
Needs no equipment, rated beginner, held back for knee issues. Search "child's pose" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Child's pose (balasana) work?
- Child's pose (balasana) primarily trains lower_back, lats, hips, using a mobility pattern with no equipment.
- What's the most common mistake with Child's pose (balasana)?
- Holding breath and hunching the shoulders
- What can I do instead of Child's pose (balasana)?
- The closest substitutes in this database are cat cow, open book thoracic, hamstring stretch, which train the same pattern with different equipment.