Child's Pose

About This Pose

Kneel, big toes together, knees wide or together, fold torso forward to rest on or between the thighs, arms extended or resting alongside the body.

How to Practice

1. 1

   Begin on hands and knees in tabletop position.

2. 2

   Bring the big toes together and separate the knees as wide as the mat — or keep them together for a deeper lower back stretch.

3. 3

   On an exhale, sink the hips back toward the heels.

4. 4

   Extend the arms long in front of you or let them rest alongside the body with palms up.

5. 5

   Rest the forehead on the mat or on stacked hands.

6. 6

   Close the eyes and breathe deeply into the back body. Hold for 5–10 breaths or as long as needed.

Benefits

• Gently stretches the hips, thighs, and lower back
• calms the nervous system