• 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.
Step by Step
• 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.
• 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.
• If you have knee or ankle injuries you may prefer to substitute Childs pose with a different resting pose such as Savasana / Corpse Pose • 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
• For a visual aid check out our article on different Child Pose modifications.
Complementary pose Easy Pose Sukhasana
Alternative Pose Happy Baby Pose Ananda Balasana
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