CHILD’S POSE
Suggested Duration
3-5 minutes
Bene ts
This is a cooling and calming pose that activates the nervous system’s
relaxation response. This pose stretches the hips and lower back and the
tops of the feet.
Risks and Contraindications
Modify the pose if you have a knee injury or tight hips.
Alignment Points- From a kneeling position, bring the big toes together and separate
the knees wider than the torso. - Fold forward from the crease of the hips and place the forehead on
the oor. - Place the arms by the sides or bring them forward while bending
the elbows and relaxing the shoulders. - Drop the hips back toward the heels.
- Close the eyes and relax the head and neck.
Modi cations and Other Options - If you have knee issues or tight hips, place a rolled blanket in the
fold of the legs behind the knees for additional support. - Place a block or bolster under the forehead if the head doesn’t
comfortably rest on the oor. - If you have tightness in the shoulders, either bring the arms behind
you or bend the elbows.
102