Child’s Pose is so named because it mimics the spinal curvature of a newborn baby. It can be a restful pose that is used in between more challenging sequences and any time you need to take a rest.
Kneel down on the floor with the feet together and the knees slightly apart (you can also take a wide legged variation if you prefer). Keeping the hips pressed back to the heels, lean forward and lay the upper body down on the thighs with the forehead released to the mat. Take the hands by the heels with the palms facing up. As the tops of the shoulders release to gravity, the shoulder blades will naturally broaden across the back and the lats will drape over the thighs. Try to broaden the sacrum and bring the hip bones together (this is a very subtle movement but will allow for more release). For those who have not yet developed the hip or spinal flexibility to feel comfortable here, you can place a blanket between the thighs and calves to lift the hips and release some of the forward flexion. If you are not able to comfortably rest your forehead on the mat, you can also place a block or blanket underneath the head.
Relax into a gentle elongation of the spine and try to breath easily. You can hold this pose for as long as you like and feel comfortable.
If you have any questions, please leave a comment below. I’d love to hear from you or see you at one of my classes!