Child's Pose Elbows Down
About This Pose
Child's Pose with Elbows Down is a gentle variation that provides support for the upper body while deepening the hip stretch. By placing the elbows on the mat with hands in prayer position or resting, this pose creates a comfortable angle for the spine and shoulders. It's ideal for practitioners who find the extended arm version too intense or those seeking a more supported, meditative variation.
Step-by-Step Instructions
- 1
Start in tabletop position on hands and knees
- 2
Bring your big toes together and widen your knees
- 3
Lower your hips back toward your heels
- 4
Place your elbows on the mat shoulder-width apart
- 5
Rest your forehead in your hands or bring palms together in prayer
- 6
Allow your chest to sink between your upper arms
- 7
Relax completely and breathe deeply for 8-10 breaths
Alignment Cues
- Keep elbows directly under or slightly in front of shoulders
- Relax the neck completely in the hands
- Allow the weight of the head to be fully supported
- Soften the belly and release any holding
Benefits
- Provides gentle support for the upper body and neck
- Allows for a deeper, more comfortable hip opening
- Reduces strain on the shoulders compared to extended variations
- Creates a cocoon-like feeling for deep relaxation
- Excellent for meditation and breath awareness practices
Modifications
- Block under head
Variations
- Neck release child
Cautions & Contraindications
Cautions
- Avoid neck pressure
Avoid this pose if you have:
- Neck injury
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
