What is Supported Child Pose?
Supported Child Pose, also known as Restorative Child Pose, is a gentle and nourishing yoga pose that is perfect for all levels of practitioners. It’s falls into the general category of Restorative Yoga, which I also dive into in more detail in my post on Restorative Yoga Poses. Supported Child Pose is a great pose for relieving tension in the lower back, hips, thighs, ankles, neck, and shoulders. Taking some time to focus on the breath in this pose can also help to calm the mind and reduce stress.
Benefits of Supported Child Pose
Supported Child Pose offers a number of potential benefits, which can of course vary depending on your needs and the context in which you are including this pose. The benefits can include:
- Relieves tension in the lower back, hips, thighs, ankles, neck, and shoulders
- Calms the mind and reduces stress (especially when combined with mindful breathing)
- Opens and stretches the chest and shoulders, good for people suffering from sitting a desk for long stretches of time.
- Improves flexibility and range of motion. Although this can generally be said of yoga poses in general.
- Promotes relaxation and deep breathing. This is a great comfy pose to just “chill out” in.
- Increases blood flow to the head and neck, also really good for people suffering from infamous “text neck” (we’ve got a whole yoga sequence focusing on Text Neck if you’re interested)
- Stimulates the digestive system
- Reduces fatigue and improves sleep quality. This is indeed a great pose to try before bed.
How to Do Supported Child Pose
To get into a comfy Supported Child Pose, ideally you will need two yoga blocks, a bolster, and a small blanket. It’s important to note that it’s not essential that you have every single one of these items and you may be able to substitute pillows or other items that can help support you in this pose. Here’s how to set up the pose:
- Stack the blocks as shown in the photo and place the bolster or pillow on top.
- Lower your torso onto the bolster as you bring your seat to your heels. Your knees will likely end up on either side of the bolster but adjust to whatever feels comfortable to you.
- Arm placement is up to you. Personally I like to give the bolster a big hug and snuggle my hands in the space between the blocks.
- Close your eyes and relax.
- Stay in the pose for 2-10 minutes, or longer if desired.
One quick tip: If you have tight hamstrings you can add a little extra padding by rolling a blanket and placing it between your calves and thighs if that’s helpful.
Supported Child Pose is a gentle and nourishing yoga pose that offers a number of benefits. It is a great pose for relieving tension in the body and mind. If you are looking for a way to relax and de-stress, Supported Child Pose is a great option. What are your thoughts on this nourishing and restful pose?