Child’s pose is almost as common as down dog in any yoga class, but often we don’t even notice it. It’s an important pose for resting, letting your heart rate return to normal, your breath settle and calming. Here’s the most basic and common version with 2 variations for your arms. Try both and see what feels better for your shoulders.

child's pose arms by side

child's pose arms forward

  1. Start on your hands and knees.
  2. If it’s comfortable on your ankles, point your toes behind you. If not, keep your toes tucked under.
  3. Sit your hips back to your feels.
  4. Bring your head to rest on the ground. If it doesn’t reach easily, you can stack your fists under your head or use a block or blanket to support your head.
  5. Try resting your arms forward, with elbows relaxed on the ground.
  6. Try bringing your arms alongside your body.
  7. Which version is more comfortable – or do they feel different for your shoulders?
Child’s pose 101 – take a moment to relax

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