Compact Child's Pose
About This Pose
Compact Child's Pose brings the knees together rather than apart, creating a more inward, fetal-like position. This variation provides a deeper compression of the abdomen, which can aid digestion and stimulate the internal organs. The compact position also offers a greater sense of containment and security, making it an excellent choice for emotional release, anxiety relief, or when you need to feel held and protected.
Step-by-Step Instructions
- 1
Begin on hands and knees in tabletop position
- 2
Bring your knees together so they touch
- 3
Lower your hips back to rest on your heels
- 4
Fold forward, draping your torso over your thighs
- 5
Rest your arms alongside your body with palms facing up
- 6
Turn your head to one side or rest your forehead on the mat
- 7
Breathe deeply into your lower back for 8-10 breaths
Alignment Cues
- Allow the belly to press against the thighs for massage effect
- Keep the neck soft and relaxed
- If uncomfortable, place a blanket between thighs and calves
- Let each exhale bring you deeper into relaxation
Benefits
- Massages and stimulates the abdominal organs
- Aids digestion and relieves bloating
- Creates a nurturing, contained feeling for emotional comfort
- Deeply stretches the lower back and spine
- Provides a sense of security and grounding
Modifications
- Bolster support
Variations
- Restorative child
Cautions & Contraindications
Cautions
- Do not compress knees
Avoid this pose if you have:
- Knee injury
Quick Facts
Primary Focus
full bodySecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
