Get A Good Nights Sleep With Child's Pose

If you've ever taken a yoga class, you're gonna be familiar with this yoga relaxation pose: CHILD'S POSE.

What you may not realize is how many benefits it provides besides being calming to your nervous system.

It's a great Rest Move to add to your REST TOOLBOX for breaks during the day, recovery after a workout, or before bed for better sleep.

BENEFITS OF CHILD'S POSE

1. The forward folded position cues your nervous system to calm down which can help with pain and stress relief.
2. The pressure on your forehead can help with headaches, eyestrain, and allergies. It also activates your endocrine system which releases hormones to manage metabolism, energy, reproduction, growth and development as well as your bodies response to injury, stress, and mood.
3. The leg position helps open up your hips, pelvic floor and low back muscles.
4. The chest position helps expand the diaphragm and rib cage which encourages calming breaths.

HOW TO DO CHILD'S POSE

• Kneel on the floor with knees slightly wider than your hips.
• Place your hands on the floor and reach long through your arms* as you fold forward at the hips.
• Rest your chest on your thighs and your forehead on the floor if you are able. You can use a bolster or pillow under your forehead or chest if your hips are too tight to fully bend forward.
• Once you've found a comfortable position, close your eyes and breathe for several minutes. Relax your face and jaw muscles.
• When you are finished, slowly roll up into sitting. Take your time coming into standing so you don't get light headed.
• *If you have shoulder issues, you can place your arms at your side with palms up.

If you've got issues with your pelvic floor like pain or tightness, add Child's Pose along with Happy Baby  to your daily stretch moves.

HOW TO MODIFY CHILD'S POSE

If getting on the floor isn't an option due to back or knee issues, you can do Child's Pose seated in a chair. 

• Sit in a chair. Knees hip width apart or slightly wider. Feet flat on the floor.
• Hinge forward at your hips and bring your elbows to rest on your knees or your desk. 
• Let your forehead rest on the palms of your hands. Make a shelf for your head by bringing the pinky edges of both hands to touch.
• See if you can let the weight of your head be totally supported by your hands. Close your eyes. Relax all the muscles in your face and jaw.
• Take several breaths in and out through your nose. Rest as long as you'd like.
• When you're ready to finish, slowly lift your head and open your eyes. How does your body or mind feel? 

​Always modify as needed depending on your particular health conditions including pregnancy.

The seated version of Child's Pose is a great way to take Rest Breaks during the day when you can't get on the floor or if you have a headache or eye fatigue from work on the computer. 

Day or night, Child's Pose will help trigger your Relaxed Body so you can feel more grounded, calm, and centered.

Give it a try before bed tonight to see how your body responds. ​

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