How To Do Child’s Pose

By: Chris Freytag, CPT


Chloe Freytag demonstrating Child's Pose in a black tank top and yoga pants


Child’s pose is a relaxation position that can be done after any pose during yoga or at bedtime to help relax and prepare you for deeper sleep. Child’s pose is a basic beginner pose that nearly anyone can do. You are advised to avoid this position if you have any knee injuries and are unable to bend them deeply or if you are pregnant. However, most people are able to learn how to do Childs pose.

Child’s Pose puts the spine into a natural curve which aids the body in it’s ability to relax and calm. You can stay in this pose anywhere from 30 seconds to several minutes. As you hold the pose, breathe deeply and focus on the breath coming in and out to aid in slowing down your heart rate.

Relaxation is not just taking out a moment in your day to chill. According to the Mayo Clinic true relaxation techniques are a great way to help with stress management which can benefit your overall health in numerous ways including:

  • Slowing your heart rate
  • Lowering blood pressure
  • Slowing your breathing rate
  • Reducing activity of stress hormones
  • Increasing blood flow to major muscles
  • Reducing muscle tension and chronic pain
  • Improving concentration and mood
  • Lowering fatigue
  • Reducing anger and frustration
  • Boosting confidence to handle problems

In fact, yoga poses like Child’s pose has even been shown to relieve headaches. If you ever suffer from a headache try our blog, How To Relieve Headaches With Yoga. Got back pain? Try our performing Child’s Pose in our Blog 12 Poses to Help Alleviate Back Pain. Everyone benefits from positions such as Childs Pose that promote relaxation and calm. You should learn how to

1) Begin with hands and knees on the mat, knees separated to the outer edges of the mat.

2) Sit your tailbone down and back between your heels and lower your belly between your thighs.

3) Stretch your arms long in front of you and relax your forehead onto the mat. Breathe fully and hold as long as you’d like.

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