Child’s Pose


  • Assume Table Position.
  • Lower the hips back so the buttocks rest on the heels.
  • Keep the hands on the floor, arms straight and rest the forehead on the floor in front of the knees.
  • If possible, the arms and forehead touch the floor. If not, make two fists and place one vertically on top of the other to support the forehead. Another modification is to cup the chin in the palms of the hands with the elbows resting on the floor.
  • Soften the body and fully relax.


  • Natural breath.



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


  • Stretches 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.

Practice note

  • Place a small cushion under the forehead if it isn’t resting comfortably on the floor.
  • Position a small cushion between the thighs and the calves to release pressure on the knees.
  • Padding can also be placed under the ankles for more comfort.