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Rock the Baby Pose / Shishupalasana

Rock the Baby Pose

  • Shishupalasana

Shishupalasana is a beginner level yoga asana performed in the seated position. The name is derived from the Sanskrit words “bala” and “asana”, which means “child” and “pose” respectively. The Child's pose releases tension in the chest region, alleviates stress and feelings of anxiety. It will also help in stretching hips, thighs, ankles and neck. Shishupalasana works on Mooladhara and Swadishtana chakras.

Steps to do Rock the Baby Pose / Shishupalasana

  • Sit in Dandasana
  • Fold the right leg. 
  • With right knee in right elbow, right foot in the left elbow, like you are holding a baby.
  • The left leg can either be straight or folded. 
  • Now, rock the baby side to side.

Tips for beginners

  • Avoid straining your lower back when performing the shishupalasana.
  • Instead of grabbing your feet, you can also grab your ankles or shins.


  • Helps the torso move freely in all directions. 
  • Strengthens the back muscles.
  • Stretches the shoulders and chest.
  • Improves posture.
  • Nourishes your body’s resistance to back and hip injuries. 
  • Helps to calm brain cells.

Watch out for

  • People who have low blood pressure, vertigo, or headaches shouldn't perform this posture.
  • Avoid leaning forward with your legs bowed closer to your body if you have back discomfort, knee, or ankle problems.
  • Avoid doing this asana in pregnancy.


  • In case you are not able to interlock both the hands, you can also place one of your hand at knee joint and other hand near the ankle or foot and perform this asana.
  • To deepen the asana practise, once you attain the final posture you can swing the leg which you have held with both the arms.