Mobility · Yoga
Supported Child’s Pose
Supported Child’s Pose is a kneeling forward fold with your torso resting on a bolster. It provides a gentle stretch for your lower back and hips with less effort than the unsupported pose.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel on your mat with your knees comfortably apart.
- Place a bolster lengthwise between your thighs.
- Sit your hips back toward your heels.
- Lower your torso onto the bolster with your forehead supported near its far end.
- Rest your arms on the floor beside the bolster.
- Hold the supported position for the planned time.
- Place your palms beneath your shoulders.
- Press through your hands to return slowly to upright kneeling.
Form cues
- Breathe gently into your back ribs.
- Let your shoulders feel heavy.
- Keep your jaw relaxed.
Common mistakes
- Forcing your hips onto your heelsPlace a folded blanket between your thighs and calves if your hips do not comfortably reach your heels.
- Straining to reach the bolsterRaise the bolster with folded blankets until it supports your torso without pulling you deeper into the fold.
- Holding your neck at an awkward angleAdjust the support beneath your forehead so your head follows the natural line of your spine.
Safety
Deep knee bending can irritate sensitive knees or ankles, especially during long holds. Poor head support can strain your neck.
- Use padding beneath your knees or ankles if contact with the floor is uncomfortable.
- Keep your nose and mouth clear of the bolster so breathing stays unrestricted.
- End the hold if you feel joint pain, numbness, or tingling.
If you have an existing knee, ankle, or neck injury, ask a physiotherapist about suitable modifications before trying the pose.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Bolster
- Yoga Knee Pad (optional)
- Yoga Mat
- Yoga Sandbag (optional)
Sets and reps
- Sets
- 1–2
- Target
- 30–90 seconds
- Rest
- No rest timer
Start at the shorter end and extend the hold only while the position remains comfortable.