Child’s pose is the ultimate restorative posture. It’s great to practice at the start of your session to bring you into your body and quiet your mind. It’s also a resting pose that you can come to at any time you need to take a break. It’s similar in form to Knees-To-Chest and rolling like a ball. In all three postures, the hips and knees are flexed which releases tension at the lower back.
CHILD’S POSE 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.
CATEGORY
SKILL LEVEL
- Beginner
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 abdomen—letting go of tension on every exhalation. Feel the back of your body rise on every inhalation and fall on every exhalation. Expand and contract your ribcage—front, back and sides—on every inhalation and 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.
HIP-OPENING VARIATION: Wide-Knee Child’s Pose
- Depending on how open your hips are, you may feel more comfortable in this variation with your big toes touching.
VARIATION: Extended Child’s Pose
- You can bring your arms out in front of you, palms facing down.
CONTRAINDICATIONS
- Avoid Child’s pose if you have an ankle, knee or hip injury.
As child’s pose and knees to chest are so important is there another
pose that can be substituted for them if your knees are sore or weak
or even injured?
I recommend you put a bolster under your hips to reduce the flexion and a cushion under your knees for support.