Supported Child's Pose

In an unsupported Child's Pose the arms and shoulders often stay busy, and the hips may not reach the heels. The bolster closes that gap. When the body is fully held, the breath can drop into the back ribs, which is the real effect of the pose. The head turns to one side and switches halfway through the hold.

To rest the whole body on a bolster, softening the back, hips and shoulders and letting the breath widen the back ribs.

1. 1Kneel with the knees wide and the big toes touching, with a bolster lengthwise between the thighs.
2. 2Place a folded blanket under the ankles or between the calves and thighs if the knees are sensitive.
3. 3Fold forward over the bolster, letting the belly, chest and cheek rest on it.
4. 4Turn the head to one side and let the arms drape beside the bolster.
5. 5Stay for 3 to 5 minutes, switching the head to the other side halfway.
6. 6To come out, press the hands into the floor and slowly rise.

Instead of searching for the “correct” position, notice:

• •Hips as close to the heels as comfortable, supported if they do not reach.
• •Bolster supports the full torso, with no hanging in the chest.
• •Neck neutral, with the head turned and switched midway.
• •Shoulders soft and the arms heavy.

Breathe into the back ribs and the lower back. Let each exhale be a little longer and let the bolster hold the weight.

Look for hovering. If a student is holding themselves slightly off the bolster, add height with a folded blanket. A furrowed brow or tense jaw is also a sign the pose isn't restful yet.

Reflect after practising:

• •Add as many blankets as it takes to feel fully held.
• •Widen the knees more if the belly needs space.
• •Come out slowly, because the blood pressure can drop.

Rather than mistakes, you may notice:

• •Settle with a few slow breaths before releasing the weight.
• •Place a rolled blanket behind the knees for comfort.
• •Switch the head turn at the halfway mark.

• •Blocks or a chair seat under the bolster for a taller support.
• •Knees closer together if the hips are tight.
• •Forehead on stacked hands instead of a head turn.

• ✓Press the hands into the floor and lift slowly.
• ✓Pause in a kneeling position with the eyes closed for a few breaths.
• ✓Follow with a gentle seated pose or Corpse Pose.