Yoga Practice:
Child’s Pose
Overview:
Child’s Pose is a yoga posture that supports the flexion of the knees and hips, the plantar flexion of the ankle, and the mild flexion of the spine.
Child’s Pose can be an excellent position for students to experiment with and experience adjusting for comfort, and adapting the posture in ways that respect what they feel and reflect what they value. It’s a good opportunity to reinforce that no shape is “right,” but different shapes will have different effects on different body.
It is common to utilize Child’s Pose a “resting” place during a yoga sequence, or to return to it frequently throughout practice for integration and transition. As such, comfort is key in this posture.
Instructions:
1. From Table position, shift the hips back towards the heels.
2. Relax the torso over the thighs.
3. Rest the forehead on the floor.
4. Extend the arms by the sides, palms facing up.
Adult in Child’s Pose
Child in Child’s Pose
Precautions:
Knee of ankle sensitivity: support with a blanket
Digestive issues: refrain from extensive holds and practice with care
Contraindications:
Recent surgery or acute injury to any key muscles or joints
Chronic or recent injury, pain, or inflammation to any key muscles or joints
Potential Effects:
Mobilize ankles, knees, and hips
Lengthens and relaxes back-body musculature
Stimulates digestion
Promotes internal awareness
Stimulates the parasympathetic nervous system
Essential Principles:
Child’s pose can be an excellent position for students to experiment with and experience adjusting for comfort, and adapting the posture in ways that respect what they feel and reflect what they value. It’s a good opportunity to reinforce that no shape is “right,” but different shapes will have different effects on different bodies.
It is common to utilize child’s pose as a “resting” lace during a yoga sequence, or to return to it frequently throughout practice for integration and transition. As such, comfort is key in this posture.
Options:
Support the head with a block, blanket, or hands beneath the forehead.
Extended Child’s Pose: Position the knees wide apart, and extend arms overhead on the mat.
Puppy Pose: From Table position, keep the hips above the knees and walk the hands forward, relaxing the torso toward the floor and resting the head on the mat. Adjust the width of the hands on the mat and the placement of the head for comfort. Some students with discomfort in Child’s Pose mat prefer substitute Puppy Pose – while technically a different posture with different effects, it may serve as a more comfortable substitute for some students.
Helpful Hints:
For knee or ankle sensitivity, support with a blanket.
If you are experiencing digestive issues, refrain from extended holds and practice with care.
Never overdo or force any yoga movement. If you begin to experience discomfort or pain, release the posture. Find a variation of the posture that serves your body and practice best.
Practice with self-compassion and non-judgement.
Content from NYCDOE YMTP² curricular materials