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1. Child’s pose – Adho Mukha Virasana

  • elizabeth smullens brass childs pose adho mukha virasana

Child’s pose is a soothing asana that gently stretches your back muscles, rests your brain, and helps to reduce stress which will rejuvenate your energy. Hold this pose for 10–15 seconds, for those with more experience hold for up to a minute.


  • It’s good for the feet and ankles
  • Builds flexibility in the knees and hips
  • Lengthens the back
  • Quietens the brain
  • Done in a more active way with the position of the arms it can open the shoulder region, helping with mobility

Here’s how to do it

  1. Sit with your knees apart and your big toes together at the end of your mat.
  2. Stretch your arms out infront of your body and bring your head down to rest.
  3. elizabeth-smullens-brass-childs-pose-adho-mukha-virasana-detail

  4. You can choose to rest your arms and support your head with blankets or if you prefer a more active variation you can keep your arms straight in front of you.
  5. See the photos below for alternative set ups depending on where you feel you need support.
  6. elizabeth-smullens-brass-childs-pose-adho-mukha-virasana

  7. Repeat before and after the Adho Mukha Svanasana.


  • Some people have pain in the feet and the knees. Using blankets underneath the arches of the feet and around the shins can help to reduce the pressure. You can also try a blanket between the knees.
  • elizabeth-smullens-brass-childs-pose-adho-mukha-virasana-active-head-unsupported

  • If your hips lift you can also put a blanket under the head, hips and feet to make yourself comfortable and to balance the pose.



Pictures by Kasia Zacharko
Date Added 16/01/2017
Type Holding/Activity Time 0h 1m