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How To Do Child’s Pose

Yoga | Yoga Poses

Sometimes in our daily hectic lives we need to take a minute to wind down and get reacquainted with our center. We can definitely start to relax with Child's Pose, or Mudhasana. This pose helps us clear our minds of any unnecessary monkey chatter.

I like to do this pose right after I walk into class. It's how I remind myself to leave the to-do lists, worries, and judgements outside the studio — so I could hone in to my center and focus on my practice. I also like doing this pose before bed, letting go of the day so I could get a better nights rest.

Benefits of Child's Pose

Child's Pose compresses your diaphragm which stimulates respiration–calming your body down to a restful state. It also relieves back pain by letting gravity take care of lengthening the space in between each vertebrae. By bringing focus to your breath and simply closing your eyes and looking inward, this pose ultimately brings relaxation throughout the body and mind.

Mudhasana improves your complexion as well, and activates your fourth and fifth chakras.

Child's Pose Step-By-Step

  1. Starting on your knees, sit back on your heels.
  2. Inhale lengthen through the spine.
  3. Exhale as you walk your arms in front of you, bringing your torso down so that you can rest your forehead on the mat.
  4. Rest your arms by your sides with your palms facing up near your feet.
  5. Breathe deeply for as long as you like. This pose should feel completely relaxing.


Those of you who would like a deep stretch in your arms, instead of putting your arms by your sides, leave them stretched out in front of you and actively press your palms down to the earth, spreading all ten fingers out. If you're doing it right, you'll feel it all the way through your armpits.

You also have the option here to bring your knees to the wide edges of your mat (big toes to touch) so you can sink into your hips and get a deeper stretch.

Remember to look inward and concentrate on your breath. The slower your breath, the more relaxed you will feel. Try counting to 4 or 5 with every inhale and every exhale the same slow 4 or 5.

I hope y'all enjoy this restorative pose. I know I can't start my yoga practice without it.

If you guys have any questions or comments, please feel free to leave comment below. I would be delighted to help! Until next time, have a fantastic week!

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