This pose goes by many names in yoga. Some call it the mouse pose, others call it the rock pose. Most call it the child’s pose, because babies often sleep this way.
- Sit on your heels.
- Spread your knees a little, so your belly relaxes inside of your thighs.
- Bend at the hips and fold forward letting your shoulders drop downward, away from your ears and spine. Your arms lie back alongside your legs with open palms.
- Place your forehead on the floor, or turn it to one side for awhile and then to the other side to gently stretch the neck.
- Take at least five breaths on each side.
- Press your sit bones towards your heels as you stretch your arms alongside your head, palms down.
- This position is known as the extended child’s pose. It “extends” the spine, shoulders, arms and fingers. It’s an alternative to the traditional child’s pose.
You can stay in either of the child’s poses for as long as you want to.
Note for Parents and Teachers
Any pose in yoga where you bend the body in half at the hips is a forward bend. Child’s pose, PBJ and Ragdoll are some other favorite YogaKids pose examples for children. Forward bends are soothing, calming and quieting. Encourage your child to rest in the child’s pose if she’s feeling agitated. Gently stroke her back with a light, feathery touch to relax her even more.
Activity Ideas for Home or Classroom
Can you breathe into your back in the child’s pose? Can you feel your 12 ribs separating and moving as you breathe?
The spine relaxes and elongates in this pose. The space between the vertebrae increases, as does the flow of blood and circulation to the brain. Its benefits are varied and great; from calming and relaxing to increasing the oxygen throughout the system.
Imagine a giant zipper from your neck to your tailbone. Let that zipper unzip slowly from top to bottom. As it unzips feel both sides of your back melt away from your spine. Breathe into your back. Let your back become so soft from your breath, that it feels like you have no bones there.
Animals without backbones are called invertebrates. Some examples of invertebrates are worms and jellyfish. This pose might be renamed the jelly fish pose.