return to Magazine > 20-Minute Timeout

May 2010  |  By Fran Smith  |  Comments (0)

Child's Pose

TAGS: May 2010 magazine, 20-minute timeout, yoga, child's pose

When it comes to taking a short, rejuvenating rest, we could learn a few things from our kids.

Child’s pose—a classic yoga move—is the natural pose babies and young children assume for rest and relaxation. For adults, it creates a feeling of comfort and security, and effectively relieves tension in the lower back.

Child's Pose, step by step:

• Kneel on a padded surface such as a carpet, yoga mat or folded blanket with your feet and knees hip-width apart, and a bolster or stack of blankets in front of you. Point your toes backwards, keeping your feet in line with your calves. Lower your bottom towards your heels.
• Separate knees wide enough to place the bolster or blankets between your thighs. To relax and let go, your torso should be supported by the bolster and your thighs. Your chest should relax. Allow your bottom to move back toward your heels. NOTE: If you feel uncomfortable or have trouble breathing, try moving the support in front of you farther away. Some people are more comfortable with their belly off the bolster.
• Turn your head to the side. Relax your chin. If you feel uncomfortable with your head to the side, rest on your forehead with your chin tucked toward your chest. Breathing should feel relaxed. Hug the bolster or let your arms hang on the floor. Turn your head to the opposite side halfway through. Slowly inhale and exhale, noticing the enhanced sensation in your lower back and waist, and the inner quietness your breath creates.
• To come out of the pose, place your palms on the floor under your shoulders. Inhale, and slowly press back up to all fours. Go on with your day, having satisfied your (tired) inner child.