Child’s pose


Step by step

  • Sit on your heels and bring your head down to the floor, on stacked fists or a block.
  • Arms can be either stretched out to the front, by your side or hands underneath your forehead.
  • Hold the pose for 3 to 5 minutes.
  • To come out, roll up vertebra by vertebra, head comes up last.
  • Sit on your heels for a few moments. 

Beginners’ tips

  • If ankles are tight, place a rolled up blanket underneath to diminish the stretch.
  • If hips do not reach the heels, place a cushion or bolster on your heels for support. 


  • Massages the organs of digestion through compression.
  • Gently stretches the spine and the ankles.
  • Calms the mind.
  • Stimulates the Urinary Bladder meridian along the spine.
  • Can stimulate Spleen, Stomach or Kidney meridians through compression, depending on the variation you choose. 

Watch out for

  • Avoid if pregnant.
  • In case of back issues, spread your knees wider to keep the spine straight. 


  • In case of knee issues, place a rolled up blanket behind your knee joint, in between your thighs and calves.
  • Spread your knees if you feel compression in the groin, and place a bolster lengthwise under your chest.
  • If your hips rest on your your heels, place a wheat-filled meditation cushion or sandbag on your sacrum for a grounding sensation.  

Alternative poses