Yoga pose
Child's Pose is a simple kneeling rest with the hips moving back toward the heels and the torso folding forward. It is often used between stronger poses, but it can also be a practice on its own when you want a quieter shape.
Typical hold: 30 seconds to 2 minutes
Timing: 5 slow breaths · 30 to 60 seconds · Up to 2 minutes if comfortable
This pose looks straightforward, yet the most comfortable version can vary quite a lot from body to body. Some people prefer the knees together. Others need more space across the belly, chest or hips and do better with the knees wider. You can rest the arms forward, by your sides, or support the head to make the shape easier to stay in.
If your forehead does not quite reach the floor, place a folded blanket or block under it. Having something to rest into often helps the neck and shoulders soften much more quickly.
Place a folded blanket behind the knees before you sit back. This reduces how much the knees need to bend.
Rest your hips on a block, cushion or folded blankets between the heels and seat if your hips do not comfortably reach back.
Put a block or folded blanket under the forehead so the head can fully rest.
Rest your torso on a bolster or stacked pillows with the head turned to one side, then change sides halfway through.
Use this if folding all the way down feels too intense or if you want a more restful version.
Lie on your back with knees bent and feet on the floor, letting the spine rest in a neutral position.
Use this if kneeling is uncomfortable or getting to the floor front-down is not practical.
Take the knees wider apart and let the torso rest between the thighs.
Use this if the belly, chest or front hips feel crowded with the knees closer together.
The knees open wider while the big toes may stay closer together, giving the torso more room between the thighs.
The arms rest alongside the legs with the palms turning up or down, which can make the shoulders feel quieter.
The torso and head rest on props for a softer, longer hold.
Sharp pain at the knees, ankles, or hips during Child’s Pose that keeps returning even with props is a good reason to pause kneeling work and get individual guidance before continuing.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
See how this pose fits into a complete practice rather than using it in isolation.
No. Many people do not sit fully back in this pose, especially if the knees, ankles or front hips feel tight. Put a folded blanket, block or cushion between the hips and heels so the body has somewhere to rest.
Either can work. Knees together can feel more compact through the front body. Knees wider usually give more space for the torso and can be more comfortable for the belly, chest or hips. Choose the version that lets you breathe more easily.
If you want a little more length through the sides of the body, reach the arms forward. If the shoulders feel tired or busy, bring the arms back by your sides. Neither option is more correct.
Usually it is because the knees are bending more deeply than they want to that day, or there is not enough support behind the legs. Try a blanket behind the knees, place height between the hips and heels, or switch to Constructive Rest if kneeling still feels uncomfortable.
Yes, if your knees, ankles and neck stay comfortable and your breathing remains easy. Use props so you can rest rather than hold yourself up. If you start fidgeting or feel pressure building, come out sooner.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
