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How to Do Child's Pose

Relax Your Aching Hips and Lower Back With Child's Pose

Anytime you need to release your lower back, rest your arms, or take a break in a yoga class, Child's Pose is for you. Folding your body into a little ball makes you feel calm, safe, and relaxed.

Sanskrit Name: Balasana
English Translation: Child Pose
Also Called: Child's Pose
  • Kneel on your mat with your knees hips-width distance apart, and your big toes touching behind you.
  • Take a deep breath in and as you exhale, lie your torso down onto your thighs.Try to lengthen your neck and spine, by drawing your ribs away from your tailbone, and the crown of your head away from your shoulders.
  • Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you. I also like to separate my knees and bring my arms between my legs, and turn my head to the side so my cheek is on the mat. Each of these variations will stretch your back, neck, and shoulders differently, so try them all to see which one you like best.
  • Stay here for five breaths or longer, and once you've had enough, you can inhale to lift your torso up.
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