- Stretches the upper and lower back, glutes, quads, knees and ankles.
- Relaxes the body and mind.
- Reconnects you with your breath.
- Can help to alleviate back, shoulder and neck pain.
- Relieves anxiety, stress, fatigue and headaches.
Come to all fours.
Sit back on your heels and rest your forehead on the mat. Relax your arms by your sides, palms facing up.
Become aware of your breath. Breathe deep into your ribcage and into your lower back—letting go of tension on every exhalation.
If you have difficulty sitting back on your heels, you can put a bolster between your calves and hamstrings and a cushion underneath your feet. You can also rest your forehead on a pillow.
Stay in the pose for 2-5 minutes, breathing in and out through your nose.
VARIATION: Extended Child’s Pose
- You can bring your arms out in front of you, palms facing down.
HIP-OPENING VARIATION: Wide-Knee Child’s Pose
- Depending on how open your hips are, you may feel more comfortable in Wide-Knee Child’s pose with your big toes touching.
- Avoid Child’s pose if you have an ankle, knee or hip injury.