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Child’s pose is a resting pose, a counter pose to backbends, and a gentle lower back stretch which can relieve back pain. For most people, this pose also promotes a feeling of safety and groundedness. Practice this pose at any time during your yoga practice or use this any time during your day to relieve stress.
~Begin in tabletop (on hands and knees). Your knees should line up under your hips and your wrists under your shoulders.
~Bring your big toes together and angle your knees to the sides of your yoga mat.
~Let your hips sink down towards your heels and stretch your arms out long in front.
~Let your head relax on the ground or a pillow.
~Stay here for 1-3 minutes. Feel the connection between the different parts of your body touching the ground and see if you can notice your breath travelling through the back of your body.
~To come out of this pose, inhale back up to tabletop and come down to laying flat on your belly. Rock your hips side to side, and let your legs relax down.
MODIFICATIONS: Also read: 4 Easy Child’s Pose Variations
~If your hips do not rest comfortably, place a blanket or a pillow on top of your heels.
~If your head does not reach the floor, place a yoga bolster or stack some pillows between your knees and fold forward. You can rest on one cheek, but make sure to switch cheeks halfway through!
NOTE: If you have a knee injury, try this pose sitting in a chair instead of on the floor. This pose can be practiced by pregnant women, but make sure that you are not pressing on your belly.