About
Child's Pose is a gentle resting pose that calms the mind and relieves stress. It stretches the lower back, hips, thighs, and ankles while promoting relaxation and a sense of security.
Benefits (6)
- + Calms the mind and relieves stress
- + Gently stretches the lower back, hips, thighs, and ankles
- + Reduces fatigue
- + Promotes relaxation
- + Releases tension in the shoulders and neck
- + Can help relieve constipation
Avoid If (3)
- - Diarrhea
- - Knee injury
- - Pregnancy (modify by widening knees significantly)
Step-by-Step Instructions
1. Begin on your hands and knees, then sit back on your heels in Vajrasana (Thunderbolt Pose).
2. Widen your knees slightly, keeping your big toes touching.
3. Exhale and fold forward, resting your torso between your thighs.
4. Rest your forehead on the floor.
5. Extend your arms forward overhead, palms facing down, or rest them alongside your body, palms facing up.
6. Relax your shoulders, letting them drop towards the floor.
7. Gently draw your hipbones towards your heels.
8. Focus on your breath, allowing it to deepen and expand your back.
9. Hold the pose for 1-3 minutes.
10. Inhale slowly and come back up to Vajrasana.
निर्देश (Hindi)
1. Vajrasana mein ghutno ke bal baith jaayein.
2. Apne ghutno ko thoda chauda karein, apne angootho ko touch karte hue.
3. Exhale karte hue, apne dhar ko apne jaangho ke upar aage ki taraf jhukaayein.
4. Apne mathe ko zameen par tikaayein.
5. Apne haatho ko apne sir ke upar aage ki taraf failaayein, hatheliyaan neeche ki taraf ya apne pairon ke paas peeche ki taraf rakhein.
6. Apne kandho ko relaxed rakhein.
7. Apne hipbones ko apne heels ki taraf le jaane ki koshish karein.
8. Apne shvaas par dhyan kendrit karein.
9. 1-3 minute tak is pose mein bane rahein.
10. Inhale karte hue, dhire-dhire uthe aur vapas Vajrasana mein aa jaayein.