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Child's Pose Variations

Feel Instantly Calm in a Matter of Minutes With These 5 Child's Pose Variations

Mar 13 2020

When I'm feeling a little overwhelmed, nervous, or worried, I know stopping and taking a few deep breaths will help me feel better in the moment. That's why I often crave going to a yoga class during stressful times — I always feel better afterward.

But if I can't make it to a class and I need some relief ASAP, I like to do this simple thing: get down on the floor and fold myself into Child's Pose. Lowering my forehead to the floor makes me feel grounded, closing my eyes makes me feel calm and shielded from whatever's bothering me, and slowing down my breath makes me feel in control. Here are five variations of Child's Pose you can do anywhere to instantly feel a little sense of peace and serenity.

Image Source: POPSUGAR Photography / Louisa Larson

Child's Pose With Extended Arms

This variation allows you to elongate the spine and stretch through the upper back and shoulders.

  • 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 over 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.
  • Extend your arms out in front of you, relaxing your forehead on the floor.
  • Stay here for five breaths.
Image Source: POPSUGAR Photography / Louisa Larson

Child's Pose With Relaxed Arms

This variation of Child's Pose feels the most gentle.

  • 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 over 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, resting your cheek on the floor.
  • Stay here for five breaths, then turn your head the other way and stay for another five.

Wide Child's Pose

This variation opens the hips more deeply.

  • Separate your knees so they're wider than hips-width distance apart.
  • Take a deep breath in and as you exhale, fold forward, extending your arms out in front of you.
  • Enjoy this stretch for five breaths.
Image Source: POPSUGAR Photography / Louisa Larson

Grounded Tipover Tuck Pose

This more advanced and less relaxing version of Child's Pose will stretch through the chest, shoulders, and upper neck. If you don't like clasping your hands, reach your hands to your heels instead.

  • Begin seated on your shins.
  • Interlace your hands behind you in a double fist, pressing the heels of your palms together. Pull your pressed palms toward the floor, opening through the chest and shoulders.
  • From this Seated Heart Opener, lower your forehead to the floor about eight or so inches in front of your knees.
  • Shift your weight forward and lift your hips off your heels. Come to rest on the top of your head and lower your clasped hands as close to the floor as you can.
  • After five breaths, release your hands and sit up.
Image Source: POPSUGAR Photography / Louisa Larson

Wall Child's Pose

Leaning into the wall for this variation can help open the chest more deeply.

  • Kneel down in front of a wall. If this bothers your knees, kneel on a folded blanket or towel. Spread your knees wider than hips-distance apart.
  • Extend your arms overhead and place your forearms on the wall.
  • Allow gravity to pull your torso toward the floor. It's OK if your head rests on the wall as well. If you're not feeling this in your shoulders and neck, inch your knees further away from the wall.
  • Breathe deeply for five breaths and then release.
Image Source: POPSUGAR Photography / Louisa Larson

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