The key is to ease into the stretch and gently let your body weight pull you toward the ground.
There are plenty of variations that can make child’s pose more accessible, so don’t push yourself beyond your limits. Listen to your body and perform the move to the best of your ability.
Here are some tips to keep in mind when taking on child’s pose:
- Stretch your arms out as far as they can go without straining, even if they aren’t as far as you expect them to be.
- Lift your butt in the air, if needed, to make this move easier.
- Use a cushion or pillow under your knees if you experience any pain.
- A yoga block placed under your forehead can help reduce neck strain
- Listen to your body and take a break to breath if you need it!
How to do a modified child’s pose
The child’s pose is a great move for anyone who’s looking to increase their flexibility or relieve muscle tension in the low back. However, it’s not as easy as it looks.
If you’re struggling to perform child’s pose, follow these steps to perform the modified version.
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Begin with your hands and knees on the floor. Spread your knees so that your legs are apart, but keep your toes together so that your calves form a “V” shape. With your spine straight, reach your arms forward past your head so that your chest is in between your thighs. Remain in this position for 30 seconds, remembering to take deep breaths.
How to perform the child’s pose correctly
If you’re ready to try the traditional version of child’s pose, follow these steps:
- Come on to all fours and then sit back on your heels with your ankles under your butt. Make sure your back is straight.
- Keep your knees together and begin walking your hands forward. Keep the arms straight and reach your fingertips toward the front of the room. Stop when you feel a slight stretch in your arms, back and quads.
- Rest your torso on your quads, and if you are flexible enough, touch your forehead to the ground.
- Hold here, breathing deeply. Remember to lift your butt in the air and reset if you’re struggling with the stretch.