• Beginner
  • Restorative
  • Gently stretches the upper and lower back, hips, 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.

Child Pose Variation

  • 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.

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