How to Do the Child's Pose Exercise

Relax your body, soften and open your tight hips. Kneel with your legs wide apart. Your feats flat and your toe is touching each other. Exhale and soften as you sit back on your heels as far as possible. You can use a blanket if you have knee pain or surgery and cannot kneel in this position. Exhale and bend forward walking your hands out in front of you. Inhale. Exhale and bring your head gently toward the floor. It is more important to keep your hips on your heels and then bring your head all the way down to the floor. So take your time. If your head doesn't reach the floor, it's a good idea to rest your head on a block or a folded blanket so your neck can relax too.

Breathe into the softening of your hips and lower back. Rest deeply in the pose of the child. Often, we think of child's pose as a time to relax completely and do nothing. We feel it's better to keep alignment with nature. To open the hips is the point of doing child's pose. By keeping the head of the arm bones engaged and lifted, we can practice softening properly in the upper back neck and shoulders.

Take your tailbone down. This will cause your abdominals to lift gently. Press your hands down, lift your arm bones up. Then soften only the upper back, right behind the heart, and let your neck relax.


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