Child's Pose (Balasana) Positions for Beginners

"The first pose you should learn is Child's Pose, because this is a pose you can always come back to and rest in at any time during your practice," says Burkhart. It is a resting pose, but it still provides a gentle stretching of the hips, thighs, and ankles.

Start on your hands and knees on the mat. Bring your feet to the center of the mat, so your big toes touch, and sit back on your heels. Your knees should be about as wide as your hips. If you have trouble sitting back on your heels, put a rolled up blanket or yoga block between your feet and sit on that, instead. Lay the front of your body down on the mat, between your thighs, touching either your forehead or one cheek to the mat. You can choose to bring your hands back alongside you, with your hands down by your hips, palms up; or, for an extra stretch in the back, keep your hands outstretched in front of you, palms down.