Child's pose is the ultimate restorative pose. It relaxes the front of the body and passively stretches the lower and upper back.
- Gently stretches the upper and lower back, quads, knees and ankles.
- Relaxes the body and mind.
- Can help to alleviate back, shoulder and neck pain.
- Relieves anxiety, stress and fatigue.
- Eases headaches.
- Come to all fours with your knees under your hips, your hands underneath your shoulders and your toes 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.
- You can bring your arms out in front of you.
- If you have difficulty sitting back on your heels, you can put a pillow between your calves and hamstrings.
- You can also rest your forehead head on a pillow.
VARIATION: Wide-Knee Child’s Pose
- Depending on how open your hips are, you may feel more comfortable in Wide-Knee Child’s Pose.
- Avoid this pose if you have an ankle, knee or hip injury.
MASTER THE POSE