Trauma-Informed Child’s Pose: Best Beginner’s Guide (With 10 Pose Variations)

Child’s pose (balasana) is traditionally taught as a grounding, introspective pose that brings a sense of safety. If you’re a trauma survivor, you may explore this pose to calm racing thoughts and reconnect with your body. 

One of the key principles of trauma-informed yoga is to give you a wide variety of options for poses, and trauma-informed child’s pose has plenty of variations. Whether you’re looking to adapt this pose to better suit you and your physical body, or feel activated in this pose and wish to find a close alternative, you’ll find a variety of options.

Child’s Pose 101

Child’s Pose Benefits

Let’s first explore the basics of child’s pose, its goal, and effects on your mind and body. 

Key Physical Benefits:

• Releases tension in your hamstrings, glutes and muscles around knees
• Opens your back body

Key Emotional Benefits

• Brings attention inward
• Eases racing thoughts

Key Benefits For Trauma Survivors

• Nervous system regulation
• Tension release
• Encourages self awareness
• Promotes rest

Child’s Pose Steps

Below is a step-by-step guide to completing a basic trauma-informed child’s pose. This is to give you a basic foundation for the pose and reference point. 

How to do child’s pose (with trauma-informed tips):

1. In your time, I welcome you to start in a neutral table top position.
2. As you’re ready, I invite you to explore bringing your big toes to touch. You have the option to have your knees together or as wide as is comfortable for you.
3. I invite you to send your seat back toward your heels.
4. Once you reach your level of comfort, extend your arms out forward and melt your head and heart to the mat. From here, you are welcome to explore arm variations, perhaps bending your elbows or even resting your head on overlapping hands.
5. If your knees are together, you might explore resting your hands along the sides of your body, softening your shoulders.
6. If you feel comfortable, allow your body to soften with each exhale. Remain here as long as you choose, perhaps deepening your exhale with each out breath.

How To Do A Trauma-Informed Child’s Pose

Now that you understand the basics of child’s pose, let’s explore how to create your version of this pose to give you the best experience.

Key elements of trauma-informed yoga in this pose:

Trauma-informed yoga emphasizes safety, trust, and choice. This means that everything you do in this pose is your decision. You can veer off the path and try something new. It also means to respect your personal boundaries – your trauma-informed yoga practice is not the place to push or force yourself into anything that makes you uncomfortable. You can end your practice at any time or remain in this pose as long as you like. 

Before The Pose

1. Gather Props

It may be beneficial to grab props you may wish to include and have them nearby. Common props for this pose are: 

• Yoga block
• Yoga Bolster
• Blanket

I’ll go more into detail about how to use these props below.

2. Prepare your space

I welcome you to set up your space with little distractions so you can more easily bring your attention to your body and practice. 

3. Begin with grounding or breathwork

If you like, you may begin your practice with exercises that bring you into the present moment so you can settle into child’s pose with more ease. I welcome you to explore the blog posts below for grounding and breathwork guidance.

Related Post: Feel Safe After Sexual Trauma With These 7 Yoga Tips

Related Post: Breathwork To Release Trauma: 3 Healing Trauma-Informed Practices You Can Do Anywhere

4. Explore affirmations

If you enjoy affirmations, here are a few that may support your experience in child’s pose: 

• I allow myself to rest
• I welcome relaxation to my body
• I treat my body with respect and kindness

Related Post: 49 Chakra Affirmations For Trauma Healing: Balance, Align and Reconnect

Completing The Pose

Once you find the traditional child’s pose shape, you have plenty of options to explore. Below are more adaptations:

Hands and arms

• Maybe you extend your arms out long in front of you, reaching to the other end of your mat. 
• You might explore diamond shaped arms, softening your shoulders
• Gently walk your elbows out and bend your arms. You might bring your hands together at prayer above your head. 
• Place your fists on top of each other and rest your head on your hands. You can also use a block in place of your hands. 
• Rest your arms along the sides of your body

Mid and lower body

• You might explore a twist here (thread the needle). I invite you to gently raise your right arm, then send across your chest and under your left arm, creating a gentle twist. You can extend your left arm out straight or leave it bent for support. 
• Explore knee placement. Maybe your knees are as wide as the yoga mat, touching, or anywhere that brings you the most comfort. 

Props

• Place a block under your head for more support
• Place a bolster under your body for more lift and a more restorative experience. You have the option to rest your head on one side on the bolster for more comfort.
• Drape a blanket over you to offer more safety, grounding, and internal awareness

Don’t own props? I invite you to read this post: DIY Yoga Props – 17 Super Simple Ideas For Homemade Yoga Props

Exiting The Pose

When you’re ready to transition out of child’s pose, I welcome you to move gently and slowly. (Most injuries in yoga happen during transitions between poses).

In your time, I welcome you to walk your hands under your face. Gently continue to walk your hands toward your heels, slowly sitting upright and coming to a seat. 

You might take a moment here to notice how you feel after this pose. Here are a few supportive questions you might ask yourself: 

• Are there any sensations you notice? 
• Do you feel more energy in some places of your body compared to others? 
• Where do you notice the most comfort in your body? 
• Did any muscles find gentle release? 
• Have any racing thoughts slowed or do you feel more peaceful in your body? 

There are no right or wrong answers. What you notice (or don’t notice) is always a perfect answer. You might choose to journal your thoughts, share them with a supportive care member, or answer them to yourself as a quick check-in. 

Managing Discomfort In Trauma-Informed Child’s Pose

I’ve included additional tips for your practice. Even if you make adjustments, you may still face discomfort. Here are some supportive reminders for this pose:

• You don’t need to commit to one version for the entire pose. You’re welcome to explore as long as you choose.
• You don’t need to close your eyes, focus on your breath, or remain still. Feel free to make the pose your own and to your comfort level. 

How To Ease Discomfort In Child’s Pose

You never need to remain in a pose that makes you uncomfortable. You’re welcome to explore these options if you still wish to explore this pose. 

Physical discomfort

• Explore the options I listed above until you find a comfortable position. Remember that you can go outside the box and find a shape unique to you

Emotional discomfort

• Recognize your personal boundaries. It’s okay if a pose isn’t for you. Our practices constantly evolve, so just because a pose isn’t for you today could end up being a favorite pose of yours a week, month or year from now. 
• Explore grounding or breathwork mentioned above. If you feel comfortable, you might explore settling into the present moment. Please go about this gently and know you can end your practice any time if it becomes overwhelming. 
• Understand that yoga can only support your healing journey to a certain level. I invite you to explore additional support options if you’re experiencing strong emotions or wish to have more one-on-one support for details regarding your trauma. You are always worthy of support. 

Poses To Explore Instead Of Child’s Pose

This pose is actually not a pose for all experience levels and anatomies. It’s often labeled as a beginner pose because it’s a relaxation pose, but everyone’s body is different and may or may not be an accessible pose for your body. 

This pose is also commonly triggering for sexual trauma survivors. If at any point you feel uncomfortable, I welcome you to gently ease out of the pose. You never need to do a pose because a teacher asked or offered it. 

Here are a few poses to explore instead of child’s pose:

• Downward Facing Dog
• Puppy pose (if you’re comfortable – this may also be activating or triggering)
• Table top position – you might choose to place a blanket under your knees for more cushion
• Knees to chest pose while supine. While resting on your back, I invite you to gently bring your knees to your chest. You might rock side to side or explore where you hold your knees. 

Overview

Trauma-informed child’s pose is a wonderful pose for survivors because it encourages relaxation, releases your hips (common area for tension and stress to accumulate), and eases racing thoughts and increases self awareness. 

You deserve a yoga practice that gives you many options to explore. This is how you deepen embodiment and reconnect your mind and body after trauma, with no need to speak about your experience. Until next time, take care.