Because who doesn’t love a good Child’s Pose?
A cue that’s often overheard in many yoga classes is, “Take a Child’s Pose whenever you need it.” It’s one of those poses that just feels good. And the beauty of this pose, like all of the other poses we move through on our mats, is that we can make subtle adjustments within the shape that can totally change the intention and sensation of the shape… Like adding more tools to our self-care tool box, this just helps us to deepen our understanding of how to better serve our needs. And maybe some days our practice is only comprised of Child’s Pose and its variations, which there is nothing wrong with that! And you could even use this post for a little inspiration. So as an ode to the beloved Child’s Pose, here are 5 Variations of the shape that you can incorporate into your practice to give your low body a little extra love.
Explore, incorporate, and take what you need.
Enjoy!
1. Knees Together or Knees Wide?
As I mentioned above, subtle shifts within a posture can create a whole new world of sensation. As you come into Child’s Pose, explore bringing your knees together and allowing your belly to rest on top of your thighs (or on a pillow/folded blanket between the belly + thighs). Throughout your practice, explore bringing the knees a little wider every time you come to Child’s Pose. Notice how the pose feels different in your body when you bring your knees out wide, allowing the belly to rest between the thighs, compared to when the knees are close together with the belly resting on the thighs. How do the sensations shift??
2. Knee Pain?? Place a folded blanket behind the knees.
I know that Child’s Pose is not everyone’s cup of tea. And knee pain is a very common issue in Child’s Pose, and it can be an annoying issue that prevents you from fully savoring the pose. So the next time your knees are feeling a little fussy in your Child’s Pose, or if you just want to give your knees a little extra love, try placing a folded up towel or blanket (or small pillow) behind the knee crease, creating some cushioning between the hamstrings and the calves.
3. Give Your Feet Some Love by Tucking your Toes.
If you spend a lot of time on your feet, or with your feet stuffed into shoes, then take some time to revitalize those hard-working tissues of the tootsies by tucking your toes in your Child’s Pose. Keep in mind that you may not be able to get as “deep” in the Pose as you do when your toes are untucked, but be OK with that. Find a nice stretch through the soles of the feet that you can work with. Try to relax into it for a few deep breaths, working your way up to 10 breath cycles.
4. Half-Child’s, Half-Frog Pose?
I added the question mark because I call this shape a “Half Child’s, Half Frog” Pose, but I don’t really know if that’s what it’s called, or if it even has a name? But that’s beside the point. This one is yummy for the hips and the commonly tight muscles of the inner thighs. I find that it’s easiest to come into this shape from Table Top (on all fours) and extend one leg out to the side of your mat. From there you can gently sink your hips back towards the ankle of the bent leg. Stay here for a few slow breaths before coming back to Table Top to switch sides.
5. Figure-4 Child’s Pose.
This is a new shape that I’ve really been digging lately. It’s a Figure-4 Child’s Pose and it’s a lovely one for the outer hips. Again, I find that it’s easiest (for me, at least) to get into this shape from Table Top. Bring your ankle outside of the opposite knee (like a Figure-4 Pose but on all fours). Explore pressing into your hands to gently press your hips back. You can also explore walking your hands away from the leg that’s crossed over the knee (as pictured). Stay for a few slow breaths, and don’t forget to do the other side!