Breaking Down the Pose - Childs Pose

Childs Pose is a favorite amongst many of my students in the yoga studio, and even in private practice. It is a wonderful pose to come to when you are feeling anxious, to slow your breathing, to recenter yourself, to stretch and open the back, hips and legs. This pose is a must, and it is no wonder it is revered as one of yoga's "poster poses".

As I began my personal yoga practice, I found myself getting super frustrated when I "couldn't do a pose" or felt off-balance. Childs Pose was there. It was, and is, a place of refuge. A place where you can come to escape for a moment, breathe and let go of a moment and rest. It is a great pose for relaxing your mind and your body.

Childs Pose How To:

To come into Childs Pose, begin in a tabletop position with hands under shoulders, knees under hips. Bring the big toes together with knees spread wide and recline the hips back and down towards the heels. Walk the hands out and away from you so that the arms are long. Rest the forehead either on the ground, a folded blanket, or on a block.

Relax and breathe deeply as your hips unwind, your belly relaxes between the thighs. Breathe soft and even.

To Modify Childs Pose:

If you experience tightness in the hips or legs (you will know this is the case if your glutes are lifted away from the heels), simply place a rolled blanket or pillow between the knees and the thighs to rest.

If you experience pain in the knees, try placing a blanket underneath the knees for additional cushion.

If your forehead does not meet the ground, place a block, blanket or stack your hands underneath your forehead to rest.

If knees wide in this posture is uncomfortable or you'd like to try another version of Childs Pose, try bringing the knees together.