Child's Pose

A folded resting posture that offers a quiet base for breath, inward attention and gentle release through the back body.

“Fold inward. Rest the body. Let the breath be simple.”

Child's Pose is a low, folded shape used for rest, transition and reflection. The body is supported by the ground while the spine rounds, the hips settle back and the front body softens. It can be spacious, compact, active or fully supported, depending on what the body asks for.

The purpose is not to make the forehead reach the floor or the hips reach the heels. The purpose is to find a version of folding that allows the body to pause, breathe and listen without strain.

1. 1Begin on hands and knees.
2. 2Bring the big toes towards one another.
3. 3Take the knees together or apart.
4. 4Let the hips move back towards the heels.
5. 5Fold the torso between or over the thighs.
6. 6Rest the forehead on the floor, a block or stacked hands.
7. 7Stretch the arms forward or rest them beside the body.
8. 8Allow the shoulders to soften.
9. 9Stay for several comfortable breaths.

Instead of searching for the “correct” position, notice:

• •Does the shape feel restful or effortful?
• •Is there enough space for the belly and breath?
• •Are the knees comfortable in the fold?
• •Can the head rest without pulling on the neck?

Let the breath show you how much space is available. You may feel it move into the back ribs, the side waist or the belly. If the breath feels trapped, explore widening the knees, lifting the torso or adding support.

Observe the student's relationship to the floor. Notice whether they are resting, bracing, hovering or holding their breath. The most useful adjustment may be more support rather than a deeper fold.

Reflect after practising:

• •Where did you feel supported?
• •Where did the breath move most clearly?
• •Did the pose ask for more space or more contact with the ground?

Rather than mistakes, you may notice:

• •Forcing the hips towards the heels
• •Compressing the knees
• •Holding tension in the shoulders
• •Pressing the forehead down
• •Restricting the breath

• •Place a bolster under the torso
• •Take the knees wider
• •Place a blanket behind the knees
• •Support the forehead with a block
• •Rest the arms beside the body
• •Sit on a folded blanket between the heels and hips

• ✓The body feels adequately supported.
• ✓The knees and ankles remain comfortable.
• ✓The breath can move without pressure.
• ✓The head and neck can soften.