How to do Child Pose

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Difficulty: Easy

Impact Level: Low

Target Body Parts: lower back, glutes, quadriceps


Starting on your hands and knees with your hands a little further forward than your shoulders, your knees a little wider than your hips and your big toes lightly touching each other. Take your hips towards your heels and your forehead down to the floor. Let everything soften and see if you can allow your hips to sink down to the heels. If your forehead doesn’t reach to the floor, place a thick book underneath it. To come out press into your legs and hands and return to a kneeling position.

A common mistake is to having a feeling of holding or waiting whilst in the pose. Instead we want to let go and soften. It helps to focus on slowing down your breath and to imagine you are sinking deeper to the floor with every exhale.

How to make Child Pose easier

To make it easier have your knees together instead of wide, and instead of reaching your arms forward along the mat, have them alongside the body with your palms up.

How to make Child Pose more challenging

To increase intensity widen your knees as far apart as you can before coming down into the pose. This will stretch your inner thighs more.

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