Sit on your heels, knees spread mat distance apart and bring your head towards the floor
Your arms can be either stretched out to the front, by your side or hands underneath your forehead
Breathe into your lower back
Stay for anywhere between 30 seconds and several minutes in this resting pose
To come out, exhale and roll up vertebra by vertebra, or come back to sitting with a straight spine.
Beginners’ tips
Child’s pose is about being comfortable and rested as well as increasing flexibility in the hips and back. So take a look at this article on How to modify Child’s pose to find the variation that suits your body
Many people find it more comfortable to take the knees wider (to the width of a yoga mat). This also creates more space if you have a larger belly or breasts.
Use props or stack your fists to support your forehead if it doesn’t reach the floor comfortably
Use padding under your knees or ankles if you need to.
Benefits
Stretches the hips, thighs, lower back, ankles and knees
Helps relieve fatigue
Calms the mind and the body
Can be used as a resting pose any time.
Watch out for
If you have knee or ankle injuriesyou may prefer to substitute Childs pose with a different resting pose such as Savasana / Corpse Pose
If you feel compression or discomfort in your hips – or if you feel any constriction in the pose, try a wider-legged variation or substitute with a pose on your back like Reclined Butterfly pose
Variations
Try the side stretch variation: start in Child’s pose with your arms extended forward. On an out-breath, walk your hands towards one side until you feel a comfortable stretch. Stay for 3 to 5 breaths, then on an in-breath walk your hands back and repeat on the other side
Make it even more restorative by using a bolster or a couple of pillows to completely support your weight
