child's pose

Benefits:
  • Increases shoulder, spinal, hip and ankle mobility
  • Increases shoulder stability
  • Releases tension in the back
Cues:
  • Start on your knees
  • Have the top of the feet on the ground with your big toes together and your knees out wide
  • Fold forward at your hips bringing your head down onto the mat
  • Allow your seat to fall back towards your heels
  • Fully extend your arms out in front of you
  • Once you come to full extension press down into the ground with the finger tips and feel as if you are pulling the mat back towards your arm pits
Common Errors:
  • The arms are not fully extended
  • The finger tips are not pressed down into the ground
Modifications:
  • You can have your knees together
  • You can place a cushion between your seat and your heels, under your feet or under your head
  • ​The arms can be relaxed
Cautions:
  • Shoulder pain
  • Hip pain
  • ​Light headedness
Alternative Poses:

Anatomy

Lengthening:
Strengthening:

Streamline Child's Pose
Cues: