Using Child's Pose for Better Sleep: Timing and Tips



Using Child's Pose for Better Sleep: Timing and Tips


The optimal duration for Child's Pose (Balasana) depends on whether your goal is relaxation or recovery. Typically, it ranges from 30 seconds to 5 minutes for beginners or those seeking mental relief.

Recommended Duration 

  • Beginners: Hold for 30 seconds to 1 minute. Focus on deep breathing to prevent fatigue.

  • Daily Relaxation or Pre-sleep : Hold for 1–3 minutes. This is the most effective window for stress reduction and promoting deep sleep.

  • During Yoga Sessions or Recovery : Up to 3–5 minutes (Yin Yoga style). Use a bolster if extra support is needed for longer holds.

Expert Tips 

  • Listen to your body : Gradually increase the duration as you feel more comfortable.

  • Nasal Breathing : Breathe steadily through your nose to optimize nervous system relaxation.

  • Bedtime Routine : Incorporate this pose into a 10–15 minute routine before bed, combined with other exercises, to support better sleep quality

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