The child pose stretches the ankles, thighs, hips, spine and shoulders. It can help relieve tension or pain in the back and neck, and has a calming effect on the nervous system.
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Step by step explanation
The child pose can be done by
- Begin by coming onto your hands and knees. From here bring your knees a bit wider than your hips, with your big toes touching.
- Slowly lower the torso down and allow your belly to rest between your legs.
- Drop the head down and let the forehead rest on the floor, releasing any tension from your face. Make sure the neck is neutral and without pressure on it.
- Drop the hips down towards your heels, as you extend and lengthen your spine and fingertips forward.
- You can either continue to lie with your arms out in front of you or bring your arms behind you with the hands next to your feet.
- Stay in this position for at least five deep breaths, or maybe much longer, if that feels right for you.
- If you are ready to come out of the pose, press your palms down and lift back up to your hands and knees
Cautions
Read the following cautions to stay safe
- Keep the neck safe from injury by holding it in a neutral position.
- Do not perform this position if you have, or are recovering from, a knee injury.
- If you are pregnant, make sure the legs are far enough apart, so your belly does not get pressured by the legs.
- If there is any concern, please contact your physician on whether this practice is good for you.
Making the pose easier
- This position is all about getting rest in a comfortable and easy position. If you experience any discomfort, for example, your forehead feels sore or your ankles. Please place a cushion underneath them, to make the position more comfortable.
