Dynamic Child’s Pose


  • Sit in Thunderbolt pose (Vajrasana).
  • Straighten the arms and raise them above the head, shoulder width apart.
  • Keeping the arms and head straight, in line with the torso, bend the torso forward from the hips.
  • Lower the hands and forehead to the floor in front of the knees.
  • Hold for a few seconds then engage the core muscles and slowly raise the arms, head and torso upright.
  • Rest the hands on the thighs.
  • Practice 3-5 rounds.


  • Inhale to raise the arms above the head.
  • Exhale to fold forward.
  • Retain the breath as the position is held.


  • Strength of the core muscles.
  • Pressure of the abdomen against the thighs in the forward fold.
  • Alignment of the arms, head and torso.
  • Synchronizing the movement with the breath.
  • Manipura or swadhisthana chakra.


  • High blood pressure.
  • Slipped disc.
  • Vertigo.


  • Stretches and strengthens the back muscles.
  • Releases pressure on the spinal disc.
  • Relieves backache.
  • Regulates the adrenal glands.
  • Tones the pelvic muscles and the sciatic nerves.
  • Beneficial for the male and female reproductive system.
  • Removes constipation.

Practice note

  • To lessen the demand on the core muscles, instead of stretching the arms above the head, keep the elbows bent and the hands in front of the shoulders. Lower the torso forward and stretch the arms out. When ready to raise, return the hands to the shoulders and lift the torso upright.
  • Keep the buttocks on the heels throughout.
  • Place a small cushion between the thighs and the calves to release pressure on the knees.
  • A cushion can also be placed under the ankle for more comfort.