Child's Pose

A grounded kneeling rest — hips back to the heels, forehead toward the mat, back body softening with the breath.

The lesson

01
Sit your hips back
From hands and knees, big toes together, hips settling toward your heels, forehead lowering to the mat.
02
Pick your knees
Together for more lower-back release, wide with your belly between your thighs for more hip. Arms long in front, or back by your hips with palms up.
03
Breathe into your back
Let each exhale sink your hips a little closer. If your knees or ankles complain, let the hips hover rather than forcing them down.