Why Child's Pose belongs in your routine
Whether the context is yoga or physical therapy, Child's Pose is one of the first poses that comes to mind, a simple, grounding resting posture often used after more difficult positions during a session. It calms the nervous system and mind after a stressful day, stretches the hips, thighs, and ankles, and supports circulation through the muscles, joints, and discs of the back. It isn't recommended for patients with severe knee injuries, or for pregnant women in their third trimester.
How to do Child's Pose
Begin kneeling on the floor with your toes together and your knees hip-distance apart, resting your palms on top of your thighs. On an exhale, lower your torso between your knees, extending your arms alongside your torso with your palms facing down, and relax your shoulders toward the ground. Rest in the pose for as long as needed, typically around 30 seconds. To come out of the stretch, inhale, slowly lift your torso, and return to all fours on an exhale. A folded blanket or towel can be placed under the knees, or between the thighs and calves, for extra support if you can't quite reach your heels.
Know your comfort level before progressing
It's important not to feel distress or pain while holding Child's Pose. Once you've found your comfort level, a physical therapist can help you determine whether and how to progress further, based on ongoing evaluation. Beyond its calming effects, Child's Pose benefits the muscles of the lower back and inner thighs and helps stabilize the spine, which is why it's often used right after Cobra pose, since it opposes that movement and helps rebalance the trunk muscles. It's also considered beneficial for patients with facet joint problems, though a fuller medical assessment should confirm that first.
Get evaluated first
Child's Pose is a relatively simple stretch, but we still recommend a thorough evaluation before adding any new stretch to your routine, the goal is always to help you improve, not risk setting you back. Tribeca Physical Therapy can help you get started safely; contact us to learn more about the stretches that can support your recovery.