Animal Resting Yoga Pose

The Animal Resting Pose, or Child's Pose, offers deep relaxation and a gentle stretch for your hips, thighs, and lower back. Calms the mind and body.

BeginnerStretching Body weight

Movement: Compound
Force: Static
Per set: 5 min
Rest: 1 min

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Description

A relaxing yoga pose that requires you to sit on your heels, lean forward, and stretch your arms in front of you.

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How to do Animal Resting Yoga Pose

01
Setup
Begin by kneeling on your mat with your big toes touching and your knees spread wide, ideally as wide as the mat or comfortable for your hips.
02
Setup
Gently sit your hips back towards your heels, allowing them to rest as close as comfortable without strain.
03
Fold your torso forward, resting it between or on top of your thighs, and allow your forehead to come to rest on the mat.
04
Extend your arms forward with palms facing down for a shoulder stretch, or bring them alongside your body with palms facing up for a more restorative feel.
05
Breathe deeply and evenly, allowing your body to soften and relax into the pose for the duration of the set.

Tips

To deepen the stretch in your shoulders and back, actively reach your fingertips further forward, keeping your forehead on the mat.
If your forehead does not comfortably reach the mat, place a yoga block, cushion, or folded blanket underneath it for support and comfort.
For a more internal and calming variation, bring your knees closer together and rest your arms alongside your body with palms facing up, allowing your shoulders to completely relax.
Focus on your breath, inhaling deeply into your back and exhaling to release any tension in your hips, lower back, and shoulders.

Common mistakes

Not fully relaxing into the pose by keeping the shoulders tense; actively let your shoulders soften away from your ears and allow your body weight to sink into the mat.
Lifting the hips too far off the heels, which reduces the intended stretch; ensure your hips are as close to your heels as comfortable to maximize the stretch in the lower back and hips.
Straining the neck by trying to look forward or holding the head up; keep your forehead resting gently on the mat or a prop to maintain a neutral cervical spine.

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Questions

Is Animal Resting Yoga Pose good for beginners?

Animal Resting Yoga Pose is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Animal Resting Yoga Pose?

You need Body weight to perform Animal Resting Yoga Pose. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Animal Resting Yoga Pose?

To deepen the stretch in your shoulders and back, actively reach your fingertips further forward, keeping your forehead on the mat. If your forehead does not comfortably reach the mat, place a yoga block, cushion, or folded blanket underneath it for support and comfort. For a more internal and calming variation, bring your knees closer together and rest your arms alongside your body with palms facing up, allowing your shoulders to completely relax. Focus on your breath, inhaling deeply into your back and exhaling to release any tension in your hips, lower back, and shoulders.

What are common mistakes when doing Animal Resting Yoga Pose?

Not fully relaxing into the pose by keeping the shoulders tense; actively let your shoulders soften away from your ears and allow your body weight to sink into the mat. Lifting the hips too far off the heels, which reduces the intended stretch; ensure your hips are as close to your heels as comfortable to maximize the stretch in the lower back and hips. Straining the neck by trying to look forward or holding the head up; keep your forehead resting gently on the mat or a prop to maintain a neutral cervical spine.