Supported Child's Pose

How to

1. Begin by kneeling on the mat with your big toes touching and knees spread wide apart. Sit back onto your heels.
2. Place a bolster or a stack of folded blankets lengthwise in front of you, ensuring it is close to your body.
3. As you exhale, lean forward and drape your torso over the bolster, allowing your arms to rest comfortably on either side.
4. Turn your head to one side, ensuring that your neck is comfortable, and if needed, switch sides halfway through your hold.
5. Close your eyes and bring your attention to your breath, allowing it to deepen and slow naturally.
6. Let your entire body relax, feeling the support of the ground beneath you.
7. To exit, gently press your hands into the mat and slowly lift your torso upward, coming back to a kneeling position.

Benefits

• Provides gentle stretching to the hips, thighs, and ankles.
• Encourages relaxation and stress reduction through deep, conscious breathing.
• Helps to alleviate back and neck pain when supported correctly.
• Promotes a sense of grounding and mental calmness.
• Facilitates the release of tension in the lower back and shoulders.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher