child’s pose

Where you might feel it

Why its good for you

  • Releases tension through the low back

  • Helps the spine settle after sitting or standing

  • Softens tight hips

  • Naturally slows the breath

  • Works as a simple reset during any practice

  • Knee sensitivity

  • Pressure in ankles or feet

  • Pregnancy (keep knees wide and create space for the belly)

  • Light-headedness in forward folds

  • If the forehead doesn’t comfortably reach the floor

  • If hips feel tight or lifted away from the heels

  • When your back feels tight

  • After long periods of sitting

  • Before bed to slow things down

  • Between stronger poses

  • As a quick break during the workday

  • At the start or end of a practice

When you should modify

When to use it

  • Low back

  • Hips or inner thighs

  • Shoulders and upper back

  • Sides of the torso

  • Ankles and tops of the feet

How long to hold

One to three minutes is usually enough. Stay longer if you’re using this as a recovery pose, and keep it shorter if you’re using it between stronger shapes.

What to focus on

Feel the breath move into the ribs and low back while the shoulders and jaw soften. Notice the weight settling through the hips and allow the shape to work without adding extra effort.

How to come out and rebound

Press into your hands and lift your chest slowly. Sit upright or stretch your legs forward, then take a few breaths to check in with your back and hips. Move gently before shifting to your next pose.