Child's Pose

Starting Posture

Start by kneeling on the floor with your knees hip-width apart and your big toes touching. Sit back on your heels and extend your arms forward on the ground, palms facing down. Lower your forehead to the mat.

How to Exercise

Take a deep breath in and as you exhale, walk your hands over to the right to stretch the left side of your body. Hold for a few breaths and then switch to the other side. You can also bring your arms back by your sides, palms facing up for a different stretch. Hold the pose for 1-3 minutes, focusing on deep breathing and relaxation.

Breath Control

Inhale deeply through your nose, expanding your rib cage. Exhale slowly and fully through your nose, emptying your lungs completely. Focus on matching your breath to your movements, inhaling to create space and exhaling to release tension.

Common errors

Common errors in Child's Pose include collapsing the chest towards the ground, rounding the lower back too much, or scrunching the neck and shoulders. Make sure to keep your spine lengthened and your hips reaching back towards your heels.

Weights

Grips

Variations

For a deeper stretch in the shoulders, you can bring your hands closer together or even clasp them behind your back. For a more restorative version, place a bolster or pillow under your chest for support.

Comments and tips

Child's Pose is a gentle stretch for the back, shoulders, and hips. It can help to release tension and promote relaxation. If you have knee issues, you can use a cushion or folded blanket under your knees for support. Focus on keeping your breathing steady and relaxed throughout the pose.

Cautions

Avoid this pose if you have a knee injury. If you are pregnant, you may need to modify the pose by spreading your knees wider to make space for your baby bump. If you have ankle or hip issues, be mindful of the pressure in those areas while in the pose.