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Child

SKILL LEVEL
  • Beginner
CATEGORY
BENEFITS
  • 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.

INSTRUCTIONS

  • Set-Up

    Come to all fours.

  • Action

    Sit back on your heels and rest your forehead on the mat. Relax your arms by your sides, palms facing up.

  • Refinements

    Become aware of your breath. Breathe deep into your ribcage and into your lower back—letting go of tension on every exhalation.

  • Props

    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.

  • Duration

    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
Wide-Knee Child's pose is a hip-opening variation.
  • Depending on how open your hips are, you may feel more comfortable in Wide-Knee Child’s pose with your big toes touching.
CONTRAINDICATIONS
  • Avoid Child’s pose if you have an ankle, knee or hip injury.
MASTER CHILD’S POSE

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