Video: Child’s Pose Exercise

Child’s Pose is a kneeling forward bend that allows the body to release tension and relax. It’s a calming and grounding pose that can help to reduce stress, anxiety, and fatigue. The pose also stretches the hips, back, and shoulders, improving flexibility and range of motion.

Benefits of Child’s Pose

Child’s Pose offers a wide range of benefits, including:

  • Reduces stress and anxiety: The gentle forward fold and deep breathing in Child’s Pose can help to calm the nervous system and promote relaxation.
  • Relieves back pain: The pose stretches the back muscles, helping to release tension and alleviate back pain.
  • Improves hip flexibility: Child’s Pose opens up the hips, increasing flexibility and range of motion.
  • Relieves menstrual cramps: The gentle compression of the abdomen in Child’s Pose can help to relieve menstrual cramps.
  • Promotes digestion: The pose can help to stimulate the digestive system, aiding in digestion.
  • Improves sleep: The calming and relaxing effects of Child’s Pose can help to improve sleep quality.

How to Do Child’s Pose

Here’s a step-by-step guide on how to do Child’s Pose:

  1. Start on your hands and knees: Begin in a tabletop position on your hands and knees, with your knees hip-width apart and your hands shoulder-width apart. Spread your fingers wide and press your palms firmly into the mat.

  2. Spread your knees: Gently spread your knees wider than your hips, allowing your toes to touch or come close to touching the mat. Relax your thighs down towards the mat.

  3. Fold forward: Hinge at your hips and fold forward, resting your forehead on the mat. If your forehead doesn’t reach the mat, place a folded blanket or towel under your forehead for support.

  4. Relax your arms: Extend your arms out in front of you, resting your palms on the mat alongside your body or reaching your hands towards your toes. Relax your shoulders and let your arms melt towards the mat.

  5. Breathe deeply: Close your eyes and breathe deeply and evenly. Allow your body to sink into the pose and fully relax.

Tips for Child’s Pose

Here are some tips for doing Child’s Pose effectively:

  • Use props: If you feel any discomfort in your forehead or neck, use a folded blanket or towel under your forehead for support.

  • Adjust your position: If you have tight hamstrings, you can bring your knees closer together or sit on a block to elevate your hips.

  • Focus on your breath: Bring your attention to your breath and focus on inhaling and exhaling deeply and evenly.

  • Stay in the pose for as long as you like: There is no right or wrong amount of time to hold Child’s Pose. Stay in the pose for as long as it feels comfortable for you.

Modifications for Child’s Pose

Here are some modifications for Child’s Pose to make it more accessible:

  • Use a pillow: If your back feels uncomfortable, place a pillow under your chest for support.

  • Rest your arms on your sides: If your arms feel tired, you can rest them alongside your body instead of reaching them forward.

  • Use a chair: If kneeling is uncomfortable, you can sit on a chair with your feet flat on the floor and fold forward from your hips.

When to Avoid Child’s Pose

If you have any of the following conditions, you should avoid Child’s Pose:

  • Severe pain in your knees, hips, or back

  • Recent abdominal surgery

  • High blood pressure


Child’s Pose is a versatile and beneficial yoga pose that can be enjoyed by people of all ages and levels of experience. The pose offers a variety of benefits, including stress relief, pain reduction, improved flexibility, and better sleep. If you’re looking for a gentle and restorative way to relax and de-stress, Child’s Pose is an excellent option.

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