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Child's Pose


Begin on your hands and knees in a tabletop position. Your wrists should be directly under your shoulders, and your knees under your hips.

Bring your big toes together and separate your knees about hip-width apart. You can adjust the distance between your knees based on your comfort.

Exhale and sit back on your heels. As you do this, lengthen your spine forward and down, lowering your chest towards the mat.

Extend your arms in front of you, reaching them out as far as you can. Your palms should be on the mat, and your forehead can rest on the ground. Alternatively, you can bring your arms alongside your body with your palms facing up.

Allow your entire body to relax in this pose. Let your hips sink toward your heels, and feel a gentle stretch in your lower back, hips, and thighs.

Breathe deeply and slowly. Inhale through your nose, filling your lungs, and exhale through your mouth. Allow the breath to bring a sense of calm and relaxation to your body.

Stay in Child's Pose for as long as you feel comfortable. It's a restorative pose, so you can hold it for a few breaths or several minutes, depending on your needs.

To come out of the pose, gently walk your hands back toward your body, lifting your torso. Sit back on your heels and return to a tabletop position.


  • Relaxes the Mind and Body

  • Stretches the Lower Back

  • Eases Hip Discomfort

  • Stretches the Thighs and Ankles

  • Encourages Deep Breathing

  • Relieves Neck and Shoulder Tension

  • Improves Digestion

  • Rests the Heart

  • Balances Energy

Stretching Muscles

  • Erector Spinae

  • Gluteus Maximus

  • Psoas

  • Iliacus

  • Quadriceps

  • Gastrocnemius

  • Soleus

  • Latissimus Dorsi

  • Trapezius

Warm Up Poses

  • Marjaryasana-Bitilasana / Cat-Cow Stretch

  • Adho Mukha Svanasana / Downward Facing Dog

  • Child's Pose with Side Stretch

  • Uttana Shishosana / Puppy Pose

  • Paschimottanasana / Seated Forward Bend

  • Parsva Balasana / Thread the Needle


  • Knee pain or a recent knee injury

  • Pregnancy

  • Severe digestive issues, such as hernias or recent abdominal surgery

  • High Blood Pressure

  • ankle issues or injuries

  • Eye or Ear Infections

  • Recent Hip Injury

  • Recent Foot or Toe Injury

Strengthening Muscles

Follow Up Poses

  • Paschimottanasana / Seated Forward Bend

  • Supta Baddha Konasana / Reclining Bound Angle Pose

  • Child's Pose with Side Stretch

  • Viparita Karani / Legs Up the Wall Pose

  • Supta Matsyendrasana / Supine Spinal Twist

  • Savasana / Corpse Pose


In the context of yoga philosophy, the child is often seen as a symbol of simplicity, trust, and surrender. Child's Pose can be seen as a physical manifestation of surrendering to the present moment, letting go of tension, and returning to a state of simplicity and humility. The pose encourages practitioners to release the ego, connect with their breath, and experience a sense of inner peace.


Chakra - Sacral Chakra

Moon Phases - New Moon

Using Props

  • If you have knee discomfort, you can place a blanket or a folded yoga mat under your knees for extra support.

  • If your forehead doesn't reach the mat, you can place a block or a folded towel under your forehead for support.


Extended Child's Pose

Thread the Needle Child's Pose

Wide-Knee Child's Pose

Anahatasana / Puppy Pose

Supported Child's Pose

Child's Pose with Arms by the Sides

Child's Pose Twist

Baby Dragon Pose

Child's Pose with Chest Opener

Child's Pose on Elbows

Using the Breath

Coordinate your breath with the movement of your body. Inhale as you lengthen your spine, and exhale as you fold forward.


Focus on the elongation of your spine. Feel the gentle stretch along the length of your back as you reach your arms forward and lower your chest towards the mat.


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