Child

Benefits

  • Gently stretches the upper and lower back, hips, knees and ankles.
  • Relaxes the body and calms the mind.

Therapeutic

  • Can help to alleviate back, shoulder and neck pain.
  • Relieves anxiety, stress and fatigue.
  • Eases headaches.

Skill Level

  • Beginner

Category

  • Restorative

Yoga 15 Series

Instructions

  • Come to all fours with your knees directly underneath your hips, your hands underneath your shoulders and your feet pointing straight back. 
  • Sit back on your heels and rest your forehead on the mat.
  • Relax your arms by your sides, palms facing up and let go of tension across your upper back and shoulders.
  • Stay in the pose for 2-5 minutes, breathing in and out through your nose. Inflate your lungs on every inhalation as much as you can especially into the back of your ribcage and let go of tension on every exhalation.
  • To come out of the pose, take a deep breath in, bring your palms to the mat. Exhale, push yourself back up to kneeling.

Modifications

Child's Pose
  • If you have difficulty sitting back on your heels, you can put a cushion between your calves and hamstrings. 
  • You can rest your forehead head on a cushion.
  • You can bring your arms out in front of you.

Variation: Wide-Knee Child’s Pose

Wide Knee Child's Pose

Depending on how open your hips are, you may feel more comfortable in Wide-Knee Child’s Pose. 

  • Come to all fours, touch your big toes together and bring your knees as wide as the mat.
  • Sit back on your heels and rest your forehead on the mat. Bring your arms out in front of you and relax into the pose.
  • Stay here for 2-5 minutes, breathing in and out through your nose. 
  • To come out of the pose, take a deep breath in, bring your palms to the mat underneath your shoulders and push yourself up to kneeling on an exhalation.

Contraindications

  • Avoid this pose if you have a hip, knee or ankle injury.