Restorative breakdown: child’s pose
By Megan Prenty
Child’s pose is one of the most familiar yoga asanas. Called balasana in Sanskrit, the pose is intended in many classes to be a position of rest and ease. The myth associated with this asana refers to a return to a child-like state of openness and contentment.
But in many bodies, this shape isn’t actually that comfortable. When we teach it in a restorative class, we use props to decrease strain and increase the amount of support students feel.
A restorative child’s pose
In restorative yoga, child's pose is a rejuvenating, supported forward fold. Using props under the chest and behind the knees this pose helps students turn attention inwards. This supported inversion mimics the fetal position and, ideally, allows for a restful return to self.
This posture allows students to deepen the breath, particularly in the back body. Physical benefits include lengthening to the low back and a gentle counter pressure on the abdomen. This pose is especially beneficial for menstrual cramping and individuals in perimenopause.
Learn more about restorative yoga
Explore a full at-home restorative sequence in this blog post
Check out Megan’s Instagram for short descriptions of many restorative poses
Why make this a restorative yoga pose?
The goal of restorative yoga is not to stretch or strengthen, but instead to help calm the mind and create a relaxation response that activates the parasympathetic nervous system. Postures are typically held for 7-12 minutes, made possible in part by the extensive use of props to support the shape. You should feel supported to relax into these shapes without using effort to hold yourself or experiencing the sensation of stretching.
How to use props in this shape
You can use two blocks stacked to lay a bolster over and give an angled height. This is especially helpful if being closer to the floor creates a sensation of stretch in the legs or a sense of compression in the ankles. Bring knees open to either side of the bolster slightly wider than hips distance apart.In this posture the chest and belly should be fully supported by the bolster/pillow.
If you need more support you can always layer more blankets to help bring the support to you. If there is tension in the knees or ankles, use a bolster between the calves and the backs of the thighs to help raise the hips. Arms can come under the bolster to rest on the floor (as pictured), or reach back bringing the backs of the hands beside the hips. Your head can turn to one side (as pictured) and turn to the other side halfway through the posture or you can bring your nose face down to the bolster, perhaps supported with a little towel roll.
Don’t have props? No problem, we can recreate this at home using two pillows and a large towel. Take your towel and roll it lengthwise to replace the bolster between the calves and back of the thighs. Pillows can be stacked to replicate the block and bolster angle for the chest to lay.
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