Supported Child’s Pose
Supported Child’s Pose
If you like Child’s Pose, you might like this supported version even more.
This pose gently stretches the spine, ankles and feet but more importantly, serves as a resting spot for the nervous system.
It’s important that the pose be very comfortable, so if my directions don’t get you there, play around with your set-up.
You’ll need a yoga bolster plus 2 yoga blocks and a blanket.
Alternately, you can use a few longish pillows (king size bed pillow) and a blanket. [The higher the stack of pillows, the less ‘stretchy’ it will be. Choose wisely for how your body is feeling TODAY!]
The goal is to have the low belly and the entire torso supported by the bolster or pillows.
It is also nice to have a softer surface for your knees; pad your mat with a blanket or place your mat on a rug/carpet.
DIRECTIONS
Place the blocks like a ‘T’ at the top third of your mat.
The top block will be horizontal and at the medium setting.
The bottom block will bisect it at the low setting. [See picture. The blocks should be close or touching.]
Place the bolster on top of the two blocks. [You are making a triangular wedge.]
Place a rolled, or folded yoga blanket perpendicular, towards the top of the bolster.
Supported Child’s Pose, Catherine Tingey Private Yoga
Come into a Child’s Pose with the props pulled in towards your belly.
It’s very important that the props be touching your low belly i.e. below belly button.
Place your cheek on the rolled blanket, gently turning head to one side.
Breathe into the belly and feel resistance of the props.
Exhale and surrender the belly into the props.
Rest 1 minute.
Switch sides.
Supported Child’s Pose, Catherine Tingey Private Yoga
COMING OUT OF THE POSE
Bring your palms on either side of the props.
Press palms down, and lift chest off.
Counter pose by releasing the legs in:
STAFF POSE /DANDASANA (relaxing)
TABLE Pose with 1 leg extended (medium)
DOWNWARD FACING DOG (vigorous)
BENEFITS
Soothes nervous system
Releases tension in the low back
Gently stretches hips and ankles
CONTRAINDICATIONS
Knee injuries, ankle injuries, neck pain when neck is turned L or R.
MORE RESTORATIVE POSES
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Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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