Bound Child's Pose
About This Pose
Bound Child's Pose combines the restorative benefits of Balasana with an internal shoulder rotation that stretches the rotator cuff and upper back. By binding the arms behind the back—either holding opposite elbows or interlacing fingers with arms extended—this pose creates a deep opening across the posterior shoulders. It's an excellent preparatory pose for more advanced binds and helps release chronic shoulder tension.
Step-by-Step Instructions
- 1
Begin in Child's Pose with knees together or slightly apart
- 2
Bring both arms behind your back
- 3
Hold opposite elbows with your hands, or interlace fingers with straight arms
- 4
Let your bound arms rest on your lower back
- 5
Slowly lower your forehead toward the mat
- 6
Relax into the hip fold while feeling the shoulder stretch
- 7
Hold for 5-8 breaths, then switch the grip if holding elbows
Alignment Cues
- Keep the neck relaxed and forehead supported
- Don't force the bind—use a strap if needed
- Maintain even weight on both sitting bones
- Breathe into the upper back space created by the bind
Benefits
- Deeply stretches the rotator cuff and rear deltoids
- Opens the upper back and releases tension between shoulder blades
- Prepares the body for more advanced binding poses
- Combines restoration with active stretching
- Improves internal rotation of the shoulders
Modifications
- Blanket under knees
Variations
- Bound child
Cautions & Contraindications
Cautions
- Avoid forcing arms
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
