How to practice Child’s Pose
Child’s Pose should feel supported and restful. The goal is not to push the hips down; the goal is to create a comfortable shape where the breath can soften.
Step by step
1
Start on your kneesKneel on your mat with the big toes touching or close together, and keep the knees together or comfortably apart.
2
Send the hips backEase the hips toward the heels. If they do not reach, place a cushion or folded blanket between hips and heels.
3
Fold forward slowlyHinge forward from the hips and let the torso settle between or over the thighs.
4
Choose the arm positionReach the arms forward for length, or rest them alongside the body for a softer recovery feel.
5
Support the foreheadLet the forehead rest on the mat, a block, or a pillow so the neck can relax.
6
Breathe into the back ribsKeep the breath easy. Feel the back expand softly as you inhale and settle as you exhale.
Maya's breathing cue
“Let the mat hold you. Inhale into the back body, exhale and soften the shoulders.”
Make it comfortable
Place a folded blanket under the knees if the floor feels hard.
Put a cushion between hips and heels if the knees or ankles feel compressed.
Use a pillow or yoga block under the chest or forehead for more support.
Keep the knees wider if the belly, hips, or lower back need more room.
Quick form check
No sharp pressure in the knees, ankles, hips, or lower back.
Neck relaxed, with the forehead supported instead of hanging.
Shoulders soft rather than pulled tight toward the ears.
Breath stays calm, quiet, and unforced.
Safety note: Move within a comfortable range. Stop if you feel pain, numbness, dizziness, or sharp discomfort. This guide is for general wellness and inspiration and is not medical advice.