Shashankasana - Child’s Pose

This rest or relaxation pose is usually used before and after inversions and seated asanas.

Shashankasana - Child’s Pose

Basic instructions

Sit on your knees, with your hips resting on your heels. Bend forward and place your forehead on the floor, while keeping your hips on your heels. (If your hips are lifting off from the heels, separate your knees. If your hips are still not resting on your heels, make two fists and place them one atop the other, then rest your forehead on your topmost fist. You can also support your hips with a cushion.) Your arms are resting on the floor, alongside your body. Let your shoulders relax toward the floor.Focus on easy, abdominal breathing.

When to do 

  • before and after inversions
  • in between seated asanas
  • after extensive backbends
  • in between hand balances

Contra-indications & cautions

If you suffer from hypertension you are advised to avoid Child’s Pose. In between seated asanas and after backbending you can do a seated variation of Child’s Pose, where you sit on your buttocks and hug your knees to the chest, feet resting on the floor. Allow your spine to round and rest your forehead on the top of your knees. If you have very low blood pressure you can do Child’s Pose, but make sure to come up slowly to avoid becoming dizzy.

For more yoga asanas and exercises, make sure to visit the Arhanta Yoga Asana Guide!