How to Perform Child's Pose in Yoga

Yoga can help reduce stress and strengthen the body. The "Child's Pose" is a relaxing pose that offers time away from visual distractions. You can use it to settle down or balance after performing a strenuous exercise.

Difficulty: Challenging

Instructions

1. Kneel on the floor, and place your hands and knees shoulder- and hip-width apart.

2. Put the top of your feet flat on the floor, and point your toes.

3. Lean back so that you are sitting on your heels.

4. Stretch your arms forward as far as they can go without rising off your heels.

5. Put your head down, and rest your forehead on the floor.

6. Stretch your arms and fingers out, while relaxing your head and neck and keeping your back straight.

Tips & Warnings

• If sitting on your heels is uncomfortable for you, roll up a towel and place it on your ankles to relieve the pressure.
• It is important to keep your back straight when doing the Child's pose. If you are not comfortable with this stretch, there are you can alter the pose to accommodate your needs. For example, one alternative is to stretch your hands on to a chair or other elevated surface. This only works well if the surface has enough space to allow you to rest your head at the same level. Another way, the preferred method, is to place large pillows on your legs so that you rest higher and stretch less in the pose.
• As an alternative position for your arms, rest your arms down by your side. This is less of a stretch; it places more pressure on your neck.
• Don't forget to take slow, deep breaths when performing the Child's pose.

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