ChillSleep
Movement & Body

Extended Child's Pose Before Bed

A deeply restorative resting pose that calms the mind and gently stretches the back

3-5 minutes

Child's Pose (Balasana) is one of the most calming yoga positions, creating a gentle forward fold that compresses the belly and slows the breath. Holding this pose for an extended period before bed combines the physical benefits of a mild stretch with the psychological comfort of a protective, curled position. It's particularly effective for releasing lower back tension accumulated during the day.

How To Do It

  1. 1

    Kneel on your bed or a soft surface with big toes touching and knees apart.

  2. 2

    Sit back on your heels and fold forward, extending your arms in front of you or alongside your body.

  3. 3

    Rest your forehead on the mattress, pillow, or stacked hands for support.

  4. 4

    Close your eyes and breathe deeply into your back, feeling it expand with each inhale.

  5. 5

    Stay for 3-5 minutes, allowing your body to become heavier with each breath.

  6. 6

    To exit, walk your hands back toward you and slowly roll up to sitting.

The Science Behind It

The gentle compression of the abdomen in Child's Pose stimulates the vagus nerve, which controls the parasympathetic nervous system. The forward fold position also mildly restricts breathing, naturally lengthening exhales and triggering the relaxation response. This pose reduces blood pressure and heart rate within minutes.

Tips

  • If your forehead doesn't reach the surface comfortably, stack pillows or folded blankets.

  • For tight hips, place a pillow between your buttocks and heels.

  • Focus on breathing into your lower back, imagining space between each vertebra.

  • Practice right in bed so you can transition directly to sleep position.

Best For

Evening wind-downStress reliefMuscle relaxationCalming racing thoughts

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