Child’s Pose (Balasana) is one of the most recognized yoga postures — but teaching it well takes more than simply telling students to “sit back on your heels and stretch your arms forward.”

When taught with skill, it becomes a grounding reset, a way to check in with the body, and an essential pause point in a sequence.

In this guide, you’ll learn:

• How to teach Child’s Pose with accessible options from the start

• How to sequence Child’s Pose effectively in different class styles

• Common mistakes to avoid when cueing

• Alternatives for students who can’t access the pose comfortably

If you want the exact cueing scripts and somatic teaching prompts I use in class, they’re inside my paid Yoga Teacher Newsletter.

Why Child’s Pose Is More Than a “Resting Pose”

In many yoga classes, Child’s Pose is offered as a break when students need to rest. But that framing can unintentionally create hierarchy in the room — some students may feel they “couldn’t keep up” if they choose it.

Instead, we can teach Child’s Pose as a deliberate part of the sequence — a place to reset breath, re-center the mind, and prepare the body for what’s next.

Teaching from the Easiest Variation First

One of the most powerful teaching shifts you can make is starting with the most accessible version of the pose instead of offering it as a fallback.

Instead of saying:

“If you can’t do it this way, then use a bolster.”

Say:

“We’ll start with the knees wide, a bolster under the torso, and arms relaxed by your sides. If you’d like to feel more sensation, here’s how to explore that…”

This approach:
▸ Reduces shame and comparison
▸ Normalizes the use of props
▸ Invites students to choose sensation, not suffering

Sequencing Child’s Pose

Because Child’s Pose is both calming and elongating, it can be woven into multiple points of a sequence:

At the beginning of class:
➤ Use it as a centering pose to bring awareness to breath and body.
➤ Perfect for setting an intention and transitioning into movement mindfully.

Mid-sequence:
➤ Place it after intense or heating sequences (like standing flows) to allow the nervous system to regulate.
➤ Serves as a “home base” in vinyasa flow classes.

At the end of class:
➤ Offers a gentle, grounded transition before supine stretches or Savasana.

For a deeper dive into sequencing logic and structure, my Yoga Sequencing Course walks you through planning classes that flow naturally while meeting the needs of diverse students.

Common Cueing Mistakes

When cueing Child’s Pose, avoid:

▸ Only teaching one version — not all hips, knees, or ankles will tolerate deep flexion.
▸ Implying that “deeper” is better — this can encourage strain.
▸ Forgetting breath cues — without guiding the breath, Child’s Pose can become passive instead of restorative.

Alternatives to Child’s Pose

Not every student can comfortably access Child’s Pose — especially those with knee injuries, hip replacements, or ankle restrictions.

Here are three alternatives that offer similar benefits:

1. Supported Tabletop with Forehead Resting on Block — Keeps hips above knees while still allowing neck release.

2. Seated Forward Fold with Bolster — A gentle fold from a seated position for similar grounding effects.

3. Supine Knees-to-Chest — For full relief of the spine without knee or ankle pressure.

Want My Exact Cueing Scripts for Child’s Pose?

Inside my paid Yoga Teacher Newsletter, I share:

• Step-by-step cueing language

• Somatic prompts for deeper connection

• Alignment refinements for different student needs

You can take these cues directly into your next class to make Child’s Pose accessible, intentional, and empowering.

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Thanks for being here!

Crystal