Learning how to do a Child’s Pose is essential for your practice, and In this article, I’ll be explaining how to do child’s pose 8 ways.
While Child’s pose is considered a rest pose, for some people it might not feel that restful. So you must have some different ways to approach the pose so that you can feel comfortable and supported.
Any number of factors in the physical body may affect how the pose feels for you. Including but not limited to, tight hips, ankles, or hamstrings, sensitive or painful knees, shins, and lower back aches.
If Child’s pose feels uncomfortable, then the body will find it a little challenging to soften and relax. And we want to do our best to make this pose as restful as possible.
If you are someone who feels uncomfortable in Child’s Pose, then fear not! Some modifications can be made to the pose to make it more accessible for different body types.
To learn how to do Child’s Pose – 8 Ways, keep scrolling!
I should add that these examples are not definitive. It’s all about trial and error, so feel free to mix and match the prop examples and find a fit that’s best for you and your body.
Make the practice fit your body, not the other way around. 😊
Follow the descriptions and use photos to help you discover the best child pose for you!
1. All The Support Child’s pose
This is a great option if you have tight hamstrings, knees, or ankles, or if you just want to experience a supportive and restorative version of the pose.
- Straddle a yoga bolster or 2 to 3 pillows
- Stack as many yoga blocks or books that you need so the forehead is resting on them
- Hands can be stretched forward, forearms on the floor, palms up, or anywhere else that feels comfortable.
- Take some controlled slow breaths
2. Some Support Child’s Pose
This is a good option for tight hips. If the ankles or shins need extra support here, start with a blanket on the floor under the legs.
- From a kneeling position separate the knees a little wider
- Slide a yoga bolster or 2 to 3 pillows between the legs back as far as the groin
- Using your hands slowly lower your chest down to the support
- Hands can be stretching forward, forearms on the floor, palms up, or anywhere else that feels comfortable
- You can rest your forehead on the support, or turn the head one side and stay for 5 breaths and then swap over
3. Wide Knees Child’s Pose
This is a great option if having the abdomen against the thighs feels uncomfortable. This variation also stretches out the hips more.
- From kneeling, separate the knees as wide as feels comfortable
- Ground your hips down toward the heels
- Walk your hands forward to stretch the back and arms
- Breathe slowly
4. Knee Support Child’s Pose
This variation gives some support between the thighs and behind the knees which is useful if your buttocks are quite high up from the heels. Fold over as much depth as you need to create that support.
- From kneeling place a blanket, towel, or similar across the calves.
- Once in place, lower the hips and ground them towards the feet.
- Experiment to find the right height.
- Hands can be stretching forward, forearms on the floor, palms up, or anywhere else that feels comfortable
- Breathe and soften the body down
5. Head Support Child’s Pose
If your head isn’t near the ground then this variation will enable the pose to feel much more relaxing.
- Come to kneeling
- Lower the chest down towards the abdomen
- Position the block under the forehead, and experiment to find the right height
- Hands can be stretching forward, forearms on the floor, palms up, or anywhere else that feels comfortable
- Breathe and soften the body down.
6. No Equipment Head Support Child’s Pose
Don’t have any equipment around but need to support your head? Try this…
- Come to kneeling
- Lower the chest down towards the abdomen
- Stack one fist on top of the other and rest the forehead on top
- Breath and soften the body down
7. Long Child’s Pose
This variation is great for stretching and warming up the shoulders for stronger poses such as Downward Facing Dog Pincha Mayerasana.
- Come to kneeling
- Lower the chest down towards the abdomen
- Stretch the arms away from you and keep them active, draw the shoulders down the back for some extra warming up!
- Breath slowly into the back side of the body
8. Soft Child’s Pose
This variation allows the body to sink, whilst softening the shoulders.
- Come to kneeling
- Lower the chest down towards the abdomen
- Place the hands by the feet, roll the shoulders forward, and let them soften down
- Breath slowly into the back side of the body
As I mentioned previously you can mix and match all of these in so many combinations, so play around with them and find what works best for you.
I hope you have enjoyed reading and learning how to do Child Pose in 8 Ways!
Let me know in the comments which one is your favorite!
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