**Child’s Pose (Balasana)** is a resting pose. Move into it gently and stay within a comfortable range.
1. **Start on hands and knees** on a mat. Place your hands under your shoulders and knees under your hips.
2. **Choose your knee position:** keep your knees together, or spread them comfortably apart. If you have knee discomfort, place a folded blanket under them.
3. **Ease your hips back** toward your heels. Don’t force them to touch; stop where the stretch feels comfortable.
4. **Fold your torso forward** over your thighs. Rest your forehead on the mat, a cushion, or a yoga block.
5. **Set your arms comfortably:** reach them forward with palms down, or rest them alongside your body with palms facing up.
6. **Relax and breathe** slowly for a few breaths. Let your shoulders soften and avoid pushing or bouncing into the stretch.
7. **Come out slowly:** walk your hands back toward you, then lift your torso and return to hands and knees.
If you feel sharp pain, numbness, or uncomfortable pressure, come out of the pose or adjust your position. If kneeling is uncomfortable, try placing a bolster or pillows under your torso for support.
