How to Do the Yoga Child Pose

In yoga, the Child Pose is a resting pose that you can assume after any pose, but it's mainly used to stretch out the spine after bending it backwards. It also stretches the hips, thighs and ankles, relieves stress and relaxes the brain.

Instructions

1. Kneel on the floor, with your big toes touching. Sit back on your heels, keeping your knees apart, hip width.

2. Sit up tall, imagining a line is pulling you from the crown of your head to the ceiling. Keep your shoulders down and chin level with the floor.

3. Take a deep breath, reaching your hands out on the sides and bringing them over your head, palms together.

4. Bring your hands, head and chest down slowly as far as you can, laying your head on the floor if possible with your arms stretched forward on the floor. Allow your hips and pelvis to settle in between your heels and inner thighs.

5. Stretch the base of your head away from the neck leaving your forehead resting on the floor, feeling a nice stretch in the back of the neck.

6. Circle your arms around to your sides with your palms facing up. Allow your shoulders to sink towards the floor letting your natural body weight pull them down, stretching the shoulder blades across your back.

7. Rest in the Child Pose for five deep breaths, or about 30 seconds. This yoga pose can be held up to a couple of minutes.

Tips & Warnings

• If you have less flexibility or any stiffness, fold a bath towel and place it between your calves and thighs before laying into the yoga Child Pose.

• Pregnant women should not perform certain yoga poses, including the Child Pose.