Some instructors recommend keeping your knees together to create expansion through the back of the body and add pressure on the abdomen. While you can do this, moving your knees apart will allow you to stretch deeper into the pose and open up your hips and spine. [3] X Research source
Try to lengthen through the spine. Stretch through the crown of your head and sink down through your tailbone.
You can place a block underneath your forehead to prevent strain on your neck if you aren’t able to rest your forehead on the floor. For a more advanced entry into child’s pose, engage mula bandha and lower your torso without walking your hands forward.
Keeping your arms in front can help you stretch and keep your tailbone lengthened.
To release the pose, inhale while slowly bringing your torso back up. You can walk your hands back toward your knees to lift your upper body, if desired. As you center your torso into an upright, seated position, see if you can feel your hips settling and anchoring your body.
You’re pregnant You have diarrhea You have ankle problems You’ve had a knee injury or problems with cartilage You have high blood pressure or ear or eye infections
Start by sitting cross-legged in easy pose or kneeling with your bottom on a block in hero pose or with your knees hip-width apart. This can reduce the amount of pressure you’re putting on your joints. Placing a block underneath your hips while in seated position. Putting a blanket between your thighs and calves. Trying this pose in the evening since your body is stiffer in the morning and loosens up as the day goes on.
This stretch is also a helpful way to do the pose if you have a larger body or have trouble putting weight on your knees. You could also lift your wrists while keeping your fingertips pressed to the floor while in child’s pose.
If you’re still having trouble, stack your fists on top of each other or use a block to further raise your arms off the ground.
You could also place a pillow under your bottom so that it rests on your ankles. This can help if you feel like you’re unbalanced and might fall forward while doing the pose. Or, slide a bolster between your knees so that your torso rests along the spine of the bolster and creates a comfortable resting place for your head.
