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With Props (1)
Adho Mukha Virasana (Child's Pose)
अधो मुख वीरासन
Adho Mukha Virasana, often called Child's Pose, is a deeply restorative forward fold performed from a kneeling position. The torso rests between the thighs with the arms extended forward or alongside the body. This pose gently releases the muscles of the lower back, hips, and thighs while quieting the mind. It serves as a resting position between more demanding asanas and is a sanctuary for turning the awareness inward.
Anatomy Involved
Benefits
- Gently stretches the hips, thighs, and ankles
- Releases tension in the lower back and spine
- Calms the nervous system and reduces anxiety
- Relieves fatigue and promotes deep relaxation
- Aids digestion by gently compressing the abdomen
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injury (use padding or avoid)
- Late-term pregnancy
- Severe ankle injury
- Diarrhoea
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
8 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the pubic bone gently into the floor
- 2Engage the legs by pressing the tops of the feet down
- 3Lengthen the back of the neck — gaze slightly forward
- 4Draw the shoulder blades toward the spine
- 5Keep the gluteal muscles firm but not clenched
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
- 8Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Place a rolled blanket behind the knees.
hip injury
Use a bolster between hips and heels.
pregnancy
Widen knees and support torso with a bolster.
neck pain
Support forehead with a blanket or block.
ankle injury
Place a blanket under the shins/ankles.
Target Areas
Practice Flow
About this Pose
Adho Mukha Virasana, often called Child's Pose, is a deeply restorative forward fold performed from a kneeling position. The torso rests between the thighs with the arms extended forward or alongside the body. This pose gently releases the muscles of the lower back, hips, and thighs while quieting the mind. It serves as a resting position between more demanding asanas and is a sanctuary for turning the awareness inward.
How to Practice
1. Kneel on the floor with your knees hip-width apart and your big toes touching.
2. Sit back on your heels, or as close as you can comfortably get.
3. Exhale and fold forward, resting your torso between your thighs.
4. Extend your arms forward, palms facing down.
5. Rest your forehead on the floor.
5 more steps remaining
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Featured in Sequences
Practice Adho Mukha Virasana (Child's Pose) as part of these guided sequences
Frequently Asked Questions
Common questions about Adho Mukha Virasana (Child's Pose)
What is Adho Mukha Virasana (Child's Pose)?
Adho Mukha Virasana, often called Child's Pose, is a deeply restorative forward fold performed from a kneeling position. The torso rests between the thighs with the arms extended forward or alongside the body. This pose gently releases the muscles of the lower back, hips, and thighs while quieting the mind. It serves as a resting position between more demanding asanas and is a sanctuary for turning the awareness inward.
What are the benefits of Adho Mukha Virasana (Child's Pose)?
Gently stretches the hips, thighs, and ankles. Releases tension in the lower back and spine. Calms the nervous system and reduces anxiety. Relieves fatigue and promotes deep relaxation. Aids digestion by gently compressing the abdomen.
Who should avoid Adho Mukha Virasana (Child's Pose)?
Avoid this pose if you have: Knee injury (use padding or avoid), Late-term pregnancy, Severe ankle injury, Diarrhoea.
How many steps are in Adho Mukha Virasana (Child's Pose)?
Adho Mukha Virasana (Child's Pose) is practiced in 10 steps. Kneel on the floor with your knees hip-width apart and your big toes touching.
Is Adho Mukha Virasana (Child's Pose) suitable for beginners?
Yes, Adho Mukha Virasana (Child's Pose) is a beginner-friendly pose suitable for all levels.
What props are needed for Adho Mukha Virasana (Child's Pose)?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Adho Mukha Virasana (Child's Pose) help with?
Adho Mukha Virasana (Child's Pose) is therapeutic for: anxiety, insomnia, back pain, digestive problems, flexibility.
What poses should I do before Adho Mukha Virasana (Child's Pose)?
Prepare with: Makarasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Adho Mukha Virasana (Child's Pose) with other poses