• Releases tension in the low back, shoulders, and neck
  • Lengthens and stretches the spine
  • Calms the central nervous system
  • Stretches the hips, knees, thighs, and ankles
  • Increases blood circulation
  • Gently massages the internal organs
  • Knee injuries
  • Pregnancy
  • Low blood pressure
  • Ear or eye infections
  • Ankle injuries
1

Kneel down and let the tops of your feet rest on the floor. Touch your big toes together. Then lower your hips back and sit on your heels.

2

Join your knees together or separate them hip-distance apart.

3

Hinge at the hips and slowly fold forward. Rest the torso over your thighs if the knees are joined; and between your thighs if the knees are wide.

4

Extend your arms in front of you and place the palms down on the mat. Or extend the arms behind you, alongside your torso, with palms facing up.

5

Release your shoulders toward the ground and rest your forehead (third eye) on the mat in front of your knees.

6

Keep your hands and arms engaged in Child’s pose. Reach forward or backward depending on your hand placement.

7

Stay in this pose for 5-10 breaths. Press through the tailbone and rise to come out of the pose.

Alternatives:
  • Reclined Knees to Chest pose
  • Modifications:
    • Place a blanket beneath the sitting bones if you cannot comfortably sit down on your heels.
    • If you cannot reach your head to the floor, place a blanket under the forehead to bring the floor to you.
    • Relaxes the body before or after any asana
    • Particularly nice as a counterpose for backbends
    • Lengthen and widen the spine with each inhale. Sink deeper into the pose with each exhale.
    • Keep the arms engaged by reaching through the hands.
    • Sink down into the hips.
    • Relax the shoulders down, away from the ears.
    • Spread your knees as wide as your mat and let your chest come down between your legs.
    • Extend your arms behind you, palms facing up, to relax your shoulders.
    • With your arms extended in front of you, flip your palms toward the sky and rotate the shoulders externally.
    • Hips extremely high
    • Unable to place head on the floor