← EXERCISE LIBRARYRecovery
Supported Child's Pose with Props
Child's pose with a bolster under the torso and a blanket behind the knees so the position can be held for minutes rather than breaths. Used as a long, quiet down-regulation hold.
- 01Kneel with the knees wide and the big toes touching, and roll a blanket behind the knees if the ankles or knees complain.
- 02Place a bolster lengthwise between the thighs with one end close to the pelvis.
- 03Lower the torso onto the bolster so the chest and belly are fully supported and the hips stay back toward the heels.
- 04Turn the head to one side and rest the arms alongside the bolster or reach them forward.
- 05Hold for three to five minutes, turning the head to the other side at the halfway point, then press up slowly.
- 01Stack the props until you can stop holding yourself up.
- 02If the hips do not reach the heels, add a second blanket on top of the bolster.
- 03Breathe into the back of the ribs.
- 01Using a prop that is too low — the chest stays unsupported and the shoulders work for the whole hold.
- 02Keeping the head turned one way the entire time — the neck ends up loaded unevenly over several minutes.
- 03Cutting the hold to thirty seconds — the position needs minutes to settle, which is the point of the props.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.