• Sit on your heels, knees spread mat distance apart and bring your head towards the floor.
• Your arms can be either stretched out to the front, by your side or hands underneath your forehead.
• Breathe into your lower back.
• Stay for anywhere between 30 seconds and several minutes in this resting pose.
• To come out, exhale and roll up vertebra by vertebra, or come back to sitting with a straight spine.
• Child's pose is about being comfortable and rested as well as increasing flexibility in the hips and back. So be ready to modify your position to find the variation that suits your body.
• Many people find it more comfortable to take the knees wider (to the width of a yoga mat). This also creates more space if you have a larger belly or breasts.
• Use props or stack your fists to support your forehead if it doesn't reach the floor comfortably.
• Use padding under your knees or ankles if you need to.
• Stretches the hips, thighs, lower back, ankles and knees.
• Helps relieve fatigue.
• Calms the mind and the body.
• Can be used as a resting pose any time.
Watch out for...
• If you have knee or ankle injuries you may prefer to substitute Child's Pose with a different resting pose, like Savasana.
• If you feel compression or discomfort in your hips, or if you feel any constriction in the pose, try a wider-legged variation or substitute with a pose on your back like Reclined Butterfly pose.
• Try the side stretch variation: start in Child’s Pose with your arms extended forward. On an out-breath, walk your hands towards one side until you feel a comfortable stretch. Stay for 3 to 5 breaths, then on an in-breath walk your hands back and repeat on the other side.
• Make it even more restorative by using a bolster or a couple of pillows to completely support your weight.
Alternative Poses Easy Pose Sukhasana
Happy Baby Pose Ananda Balasana
Reclined Butterfly Pose Supta Baddha Konasana
Open level humanist yoga classes in Milton Keynes
For advice & guidance making your yoga course booking, please don't hesitate to contact me and I'll be happy to help.