Yoga Poses for Relaxation: Supported Child’s Pose

Supported Child’s Pose

Forward Bend • 5 to 8 minutes

Yoga Poses for Relaxation: Supported Child’s Pose


Bolster (or 2 rolled blankets or a large pillow)

  1. blocks (or large hardcover books)



  • Supports and maintains your spine in normal, healthy flexion.
  • Gently stretches your back muscles, glutes, and quadriceps muscles.
  • Helps relieve back pain.
  • Helps soothe anxiety and restlessness.
  • Fosters a sense of calm and steadiness.


  1. . Come to your hands and knees and bring your big toes together. Keep your knees wide. Sit back on your heels and place one block between

your knees and the other block just in front of it.

  1. . Place the bolster on the blocks so one end is between your knees.
  2. . Using your arms for support, bow forward onto the bolster and place

your abdomen, heart, and either cheek on the bolster. Relax your arms.

  1. . Halfway through, turn your head and place the opposite cheek down

for an equal stretch of your neck.

  1. . Remain in Supported Child’s Pose for 5 to 8 minutes. To exit the pose,

place your palms down on either side of the bolster and press down to lift up to sitting on your heels. Come onto your seat and stretch out your legs.


If your hips don’t come all the way to your heels or you feel strain in your knees here, place folded blankets in the back of your knees for support.


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