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 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

How It Can Be Supportive for Trauma Survivors

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

How to Explore Child’s Pose

Below is a step-by-step guide to completing 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.

Finding Your Version of Child’s Pose

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

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, and 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 gather 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. If you’re new to props, I welcome you to learn more in this Guide to Yoga Props for Beginners.

2. Prepare your space

I welcome you to set up your space with little distractions so you can find more comfort.

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 and feel more supported in the pose. 

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

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

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. 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. 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 limits. It’s okay if a pose isn’t for you. Our practices constantly evolve, so just because a pose isn’t for you today, maybe it could end up being a favorite pose of yours a week, month or year from now. 
• Explore grounding or breathwork. 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 so much. 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 supportive 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. 

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
• 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. 

If you’d like to explore another trauma-informed yoga pose, I invite you to explore this Guide to Trauma-Informed Savasana.

Explore Child’s Pose in a Supportive Space

If you’d like to explore this pose along with many others that are led with trauma-informed guidance, I invite you to explore my free trauma-informed yoga library, the Cozy Corner. I offer several options for each pose and classes support nervous system regulation, tension release, embodiment, and allowing deep supportive rest. If this sounds like a resource that interests you, I welcome you to learn more below.