Child’s Pose with Deep Breathing
Materials Needed
Feeling
Exhausted
How to Do It
Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your forehead to the ground in Child’s Pose. Breathe deeply into your lower back and feel the support of the ground beneath you. Stay in this position for a few minutes, allowing yourself to fully relax and release tension.
Why It Works
Child’s Pose is a restorative yoga posture that promotes deep relaxation. It helps to calm the nervous system, gently stretch the back and shoulders, and encourage a sense of safety and grounding.
Guided Practice
Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness. Let your breath guide you as you prepare to engage with this exercise.
Extend your arms out in front of you or let them rest by your sides taking a few deep breaths, allowing your body to sink deeper into the pose with each exhale. Feel the stretch along your back and the gentle pressure of your forehead on the ground. Notice the sensations in your body — perhaps a sense of surrender, a feeling of relaxation, or even a touch of tension.
As you hold the pose, focus on your breath. Notice how each inhale expands your back and ribcage, and how each exhale allows you to sink deeper into the pose. Stay with these sensations, feeling the gentle rhythm of your breath as it moves through your body. Notice any emotions that arise — perhaps a sense of comfort, a feeling of safety, or even a touch of vulnerability. Allow these emotions to be present, letting them guide your experience of this pose.
Visualize the ground beneath you as a supportive surface, holding you up and providing a sense of security. See if any images, symbols, or memories arise — perhaps a memory of being held, a belief about safety, or an image of a protective cocoon. Allow these images to deepen your sense of grounding and support, letting them enhance your connection to the earth. Notice how this visualization affects your body — perhaps bringing a sense of peace, a feeling of heaviness, or even a sense of release.
When you feel ready, gently press into your hands and slowly rise up to a seated position, taking a few deep breaths as you do. Notice how your body feels now — perhaps more relaxed, more grounded, or simply more at ease. Gently open your eyes, carrying this sense of grounding and relaxation with you into your day, feeling more centered and calm.