Why Child's Pose Isn't a Rest Pose

"Let's rest for a few breaths in Child's Pose". Have you heard this sentence in a yoga class? And did your heart sink because Child's Pose is anything but restful for you? You are not alone. Child's Pose might be relaxing for people with good flexibility in the hips, thighs, back, and ankles - but for many the pose poses difficulties.

The benefits of Child's Pose

Child's Pose has many benefits and can be particularly valuable if you sit a lot as it reduces the pressure on your lower back, allowing it to stretch and elongate. Other areas are stretched out, too, including the entire length of your back, the back of your shoulders, thighs, and the front of your ankles. There is some evidence suggesting that regular practice of Child's Pose lowers blood pressure. In addition, Child's Pose helps create breath awareness as you feel the movement of your abdomen more intensely with every breath you take. The light pressure on your abdomen as you are folded over your thighs can relief bloating and stimulate the movement of your digestive system. Lastly - if you can indeed relax in Child's Pose - you'll find it is restorative, soothes your nervous system, and can help you manage stress, pain, fatigue, and improve sleep.

Why Child's Pose can be hard

To do Child's Pose, you need to be able to flex the hips. Hip flexion is the movement of bringing your torso close to your thighs. This movement also requires the glutei to stretch, so if these big muscles are tight it will impede the pose. Try starting on all fours and rocking backwards and forwards. Over time, this may allow your hips to come closer to your heels. The knees, too, need to be able to flex deeply, Sometimes they can't due to limited range of movement, sometimes an inflammation or arthritis is the underlying cause. Some people find that the tops of the feet or shins hurt in Child's Pose. In my case, I occasionally get dizzy in Child's Pose, typically on a hot day or if I'm very tired. If that is the case, elevating the head is important. There are strategies to overcome these obstacles; It's advisable to discuss your options with your yoga teacher or a physio therapist.

Adaptations for Child's Pose

Here are some tips on how to make Child's Pose more accessible for your body:

• Practice Child's Pose on the bed. The soft surface will take off some of the strain.

• Cushion the knees by placing them on a blanket.

• Place a rolled up face cloth under the ankles.

• Place one or two blocks or a bolster on your heels.

• Sit on a bolster and use a second bolster to support the torso and head.

• Space the legs (Wide-legged Child's Pose).

• If reaching forwards, elevate the arms by placing them on blocks or a bolster.

• If reaching back, place your head on a folded blanket.

• Lie on your back and draw the knees towards your chest or towards the side of the body for a reclined version of Child's pose.

  
  

Remember that the only person who can decide whether a pose is easy or hard, beneficial or harmful, is you. Let your body decide. You don't necessarily have to give up on a difficult pose but you can practice with self-awareness and self-respect and choose the variations and adaptations that serve you best.

For a gentle full body practice, including Child's Pose, click here

“Yoga should not be a training for body control; on the contrary, it must bring freedom to the body.” (Vanda Scaravelli)