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After you’ve done several back bends in Yoga, your body may feel the need to fold in on itself to balance the bending movements. The child’s posture is a smooth and easy way to fold when you’re concluding hands and knees postures or front-lying back bends. The most common variation of the child’s pose places the arms in front and distributes the stretch along the upper and lower back; a second variation has you move your arms back toward your hips with the palms up and hands on the floor. Click here to watch a video that demonstrates both variations of the child’s pose.

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Here is how to do the child’s posture with the arms to the front:

  1. Starting on your hands and knees, place your knees about hip width apart with your hands below your shoulders.

  2. As you exhale, sit back on your heels; rest your torso on your thighs and your forehead on the floor.

  3. Lay your arms on the floor outstretched comfortably in front of you with your palms down.

  4. Close your eyes and stay in the folded position for six to eight breaths.


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