The Benefits of Child’s Pose in Yoga

Instructions

1. Start in a Kneeling Position:

   • Begin on your hands and knees in a tabletop position.
   • Align your wrists under your shoulders and your knees under your hips.

2. Bring Your Big Toes Together:

   • Touch your big toes together behind you.
   • Spread your knees apart to a comfortable distance, typically as wide as your hips or the edges of the mat.

3. Lower Your Hips Back:

   • Gently sit your hips back toward your heels.
   • If your hips don’t touch your heels, don’t force it—just go as far as is comfortable.

4. Stretch Your Arms Forward:

   • Walk your hands forward, extending your arms fully in front of you.
   • Spread your fingers wide, pressing your palms into the mat.

5. Rest Your Forehead Down:

   • Lower your forehead to the mat.
   • If your forehead doesn’t reach, use a yoga block, pillow, or folded blanket for support.

6. Relax and Breathe:

   • Close your eyes and take slow, deep breaths.
   • Feel your chest gently press into your thighs with each inhale.

• Tips

  • Modify as Needed:

    • If your knees are sensitive, place a blanket or cushion under them.
    • If your hips feel tight, keep your knees closer together or use a bolster to support your torso.

  • Adjust Arm Position:

    • For a more passive version, let your arms relax alongside your body, palms facing up.
    • To deepen the stretch in your shoulders, keep your arms extended forward.

  • Focus on Your Breath:

    • Inhale deeply into your back body, feeling the stretch along your spine.
    • Exhale fully, allowing your body to soften and relax.

  • Take Breaks in Child's Pose:

    • Use this pose as a resting position during yoga practice whenever needed.

  • Avoid Strain:

    • If you feel any discomfort in your knees, lower back, or hips, adjust your position or use props.