Variations on Child Pose

Child Pose is a counter pose for back-arching postures; it is a calming, nurturing pose. But for people who are heavy or stiff (or both) Child Pose is none of the above. It's uncomfortable!

The idea is to rest the buttocks on the heels, and the forehead on the floor. It is best to enter the posture by first sitting on your heels, in an upright position, then round the back, bringing the forehead to the floor while keeping the buttocks on the heels. But if your buttocks lift as your head goes down, slip a cushion, a yoga block, or a rolled blanket under your buttocks for them to rest upon. If your head doesn't rest on the floor, use a cushion, rolled blanket or yoga block under your forehead as well. Separate your knees as needed to make room for your belly, so your breathing isn't constricted. The important thing is to do whatever is necessary to make yourself comfortable, rather than enduring discomfort, in which case the posture does you no good whatsoever!

A wonderfully relaxing alternative is to simple roll over onto your back and draw the knees up comfortably, in Upward Facing Child! (Not pictured.) I always give my students the option to use this variation whenever they want to.

Teachers' Note: After doing a series of postures that arch or work the spine, bring your students into Child Pose and go around and give them a low back press, reminding them to "exhale" as you press. Then run your hand down the spine, and across the shoulders from center to shoulders. Be sure to let them know ahead of time that you are going to do this, as some people prefer NOT to be pressed if they have knee issures, as it puts pressure on the knees. In that case they can say, "No pressing" and you can just apply the stroking. This "comfort touch" helps people relax and feel nurtured.