This message was posted on November 5, 2025 by Charlotte Bell. </p><div>
There are few things in life that are more comforting than curling up in Balasana (child’s pose). Balasana calms the mind and restores the spent energy. Among its many benefits, Balasana focuses the breath toward the back of the body and supports the natural expansion of the lungs with each inhale. Like all forward bends, Child’s Pose turns our focus inward.
But for some people, especially yogis whose knees and/or hips don’t bend deeply, Child’s Pose may not be as comfortable. The good news is that most of these people can enjoy Balasana with the addition of a few props.
The photo above shows the most luxurious version of the supported Balasana, but some practitioners may feel completely comfortable lying over a standard bolster that lies flat on the floor. Using the other props in the photo (a yoga mat, yoga blanket, sandbag, and one or two yoga blocks) can make hanging out in child’s pose for extended periods of time more enjoyable.
A more detailed description of Balasana and its benefits can be found here.
Supported Balasana Setup
- Start by kneeling on a mat with all the props you want to use nearby.
- Stack two blocks in front of you, or alternately place one block on its side with the wide side parallel to the end of your mat.
- Place the end of your pillow on top of your blocks so that it is angled in front of you.
- Place a folded blanket on your thighs.
- Bend forward over your pillow.
- Turn your head to one side and remember that it would be good to turn your head the other way after a minute or two.
- It can be difficult to place the sandbag on your lower back while in the pose. If you can’t figure it out, ask a friend for help. If you are alone, you can practice without the sandbag. It still feels great.
Restorative Yoga practice is very flexible and creative. Feel free to experiment with the props that suit your needs. Let us know which variants you discovered.
More information about using our blocks, blankets and bolsters can be found in our Props Guide.