How to Do Child’s Pose In Yoga | Yoga 101
Chill out with Child’s Pose. Learn how to do this beginner-friendly pose with Alo Moves yoga instructor Caley Alyssa.
Child’s Pose is every yogi’s familiar friend. Often known as a rest pose in yoga classes, Child’s Pose offers a feel-good spinal stretch that’s perfect as a reset between postures. You can also add in different variations (like its Wide-Knee counterpart) to stretch different areas of your body.
This is not to say that Child’s Pose is easy. Depending on your level of flexibility or any injuries and sensitivities you have, you might support yourself with yoga props like a pillow or block to get comfy on the mat.
We’ll break down the instructions, modifications, and variations you need to know for Child’s Pose with insight from Caley Alyssa, certified yoga teacher and Alo Moves instructor.
Benefits of Child’s Pose
“This is one of the best and most important postures because it allows us a moment or two to check in with the breath and the body, as well as rest when we need rest,” says Caley.
Calms your mind and grounds you in the present
Relieves stress and anxiety
Stimulates digestion
Releases tension in upper back and shoulders
Stretches back, spine, hips, and ankles
Relieves back pain
Relieves hamstrings after leg-activating poses
How to Do Child’s Pose Step by Step
Start in Tabletop Pose on your hands and knees.
Rest your hips back on your heels and walk your arms forward.
Relax your forehead on the mat, a block, or cushioned surface. Hold Child’s Pose anywhere from 1 to 5 minutes.
Wide-Knee Variation: In Tabletop, set up with your knees out wide, then bring your feet to touch. Rest your hips back in this wide-knee position.
Arms Back Variation: Instead of reaching your arms forward in Child’s Pose, rest your arms back by your sides and turn your palms to the sky. This is a nice option if you’re resting between arm-heavy yoga poses.
Child’s Pose Tips
Breathe into your shoulder blades. Notice how deep breathing creates more space in your body and deepens the stretch.
Keep your face and jaw relaxed. Being still in Child’s Pose allows you to notice all the small areas where you might be holding tension.
Use props for more comfort. Pillows, blankets, and blocks are your friend. Place them underneath your forehead, chest, thighs, feet, or anywhere you need support.
Who Should Not Do Child’s Pose?
Child’s Pose is accessible for almost anyone, but proceed with caution if you have knee issues and avoid taking your knees out too wide. Use props and the following modifications to make yourself more comfortable in the pose.
Child’s Pose Modifications
Place a bolster, pillow, or folded-up blanket underneath your thighs if your hips are floating higher than your heels. This can release some of the pressure in your lower body.
If your back feels stiff, place a blanket or pillow between your upper body and thighs, or place a cushion or bolster between your thighs.
If it’s uncomfortable to have the tops of your feet and ankles on the mat, cushion your feet with a blanket underneath.
Support your upper body with a pillow or bolster in Wide-Knee Child’s Pose to make this pose more restorative.
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