A yin yoga classic, child’s pose is a go-to for many. While this pose is a favorite in most styles of yoga and is seen as the easiest relaxation pose, it’s not for all. Keep reading to learn variations that may be better for you, or your students.
Get into Child’s Pose Step-by-Step
I opt to teach a wide-legged child’s pose variation in yin yoga classes as I find that it is more accessible for people. It also gives the belly more room for deeper breaths.
- Start in a tabletop position.
- Bring your big toes to touch and your knees wide to the edges of your mat.
- Draw your sit bones back to rest on your heels as you walk your hands forward.
- Melt your chest and forehead into the mat.
- Your arms can stay straight or bend at the elbows and bring your fingertips to touch to create a diamond-like shape with your arms.
- Physical: Stretches the spine and the ankles. It massages through compression of the internal organs which is great for digestion. Also great for relief of back and neck pain, when head is supported.
- Energetic: Urinary Bladder meridian is activated.
- Emotional & Mental: A very calming and soothing pose that is great for combatting anxiety and stress. Encourages inner contemplation through the third eye chakra as it presses into the mat or a prop.
- Do not practice this pose if you are pregnant.
- For knee injuries or sensitivities, place a rolled blanket or bolster behind your thighs and on top of your calves to sit back on.
- For spine discomfort, take a wide-legged variation to allow for a straighter spine. Bring a bolster under your torso to rest on.
- For traditional child’s pose: Keep your legs together as you sit back on your heels. Round forward over your thighs. Your arms may rest long by your sides or extend out in front of you.
- A bolster under the torso can make this pose even more relaxing. Be mindful to turn your head in the opposite direction halfway through the pose.
- Place a block under the head if it doesn’t touch the ground.
Get Out of the Pose
- Draw your hands under your shoulders.
- Push into the mat as you slowly round your spine up. Shoulders come to stack over tips.
- A counter pose is not necessary for this pose.
- It may feel nice to come into a tabletop position and roll your ankles out.
How Long to Hold Child’s Pose?
- 3-5 minutes is ideal for most people.
- If a student is uncomfortable in child’s pose or cannot get their head to the ground, hold for 3 minutes maximum.
- This pose can also be used as a counter pose for 1 minute.