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On the scale of challenge, the Child’s Pose sits at the lighter end, so for most of us it will be a<br />
refuge from the other yin poses that stretch <strong>and</strong> exert pressure on the tissues. Like all forward-bending<br />
poses, it brings you in<strong>to</strong> an introspective state of mind. It’s a chance <strong>to</strong> experience the contrast<br />
between the relief <strong>and</strong> relaxation you feel here <strong>and</strong> the adversity that arises after navigating the often<br />
challenging moments of opening your meridians <strong>and</strong> calling up the emotions that connect <strong>to</strong> them in the<br />
more dem<strong>and</strong>ing poses. Comparatively speaking, it doesn’t ask a lot. It simply invites us <strong>to</strong> rest <strong>and</strong><br />
recharge. You’ll appreciate the relief that the Child’s Pose offers, especially after doing the first side<br />
of the Dragon or the Sleeping Swan. For all these reasons <strong>and</strong> more, you’ll find yourself looking<br />
forward <strong>to</strong> it. Every time you exit a pose <strong>and</strong> “come home,” you’ll feel the change <strong>and</strong> you’ll feel<br />
better.<br />
With the first Child’s Pose of the practice, take your time <strong>and</strong> treat it as you would any other pose,<br />
staying in it for between three <strong>and</strong> five minutes. After that, as you move through the other poses in the<br />
practice, you’ll stay in the Child’s Pose for two <strong>to</strong> three minutes at most, as you are moving more<br />
rapidly through the sequence.<br />
Caution: If you have knee issues or chronic lower-back pain, you should ease in<strong>to</strong> the Child’s<br />
Pose or perhaps avoid it al<strong>to</strong>gether. With my own back pain, the Child’s Pose actually felt like a<br />
relief, but trust your own body’s voice <strong>and</strong> adjust accordingly. You are always welcome <strong>to</strong> come in<strong>to</strong><br />
a comfortable cross-legged pose or any other position that suits you in which you can relax.<br />
1. On your h<strong>and</strong>s <strong>and</strong> knees, press your hips back so that you are sitting on your heels with your big<br />
<strong>to</strong>es <strong>to</strong>gether <strong>and</strong> knees shoulder-width apart. Extend your arms straight out in front of you <strong>and</strong><br />
bend forward so your upper body is resting on your thighs. Allow your forehead <strong>to</strong> rest on the<br />
floor. Stretch your arms out in front of you, palms down, <strong>and</strong> then bring the arms back beside<br />
your hips with your palms facing up.<br />
2. Consciously connect <strong>to</strong> your breath, breathing more deeply in<strong>to</strong> your chest <strong>and</strong> your belly. Allow<br />
yourself <strong>to</strong> settle in<strong>to</strong> the pose by sending the breath in<strong>to</strong> your entire body <strong>and</strong> particularly in<strong>to</strong><br />
the areas where any specific sensations arise. Tell yourself that you can now relax—no more<br />
work, no more navigating, no more output. It’s time <strong>to</strong> receive <strong>and</strong> recharge.<br />
Modifications: If your knees are tender, you can place a blanket underneath them for more cushioning. Or experiment <strong>to</strong> see if you get<br />
more relief by rolling up a blanket <strong>and</strong> placing it behind your knees before you try folding forward.<br />
Butterfly<br />
Meridian pair: Kidney <strong>and</strong> urinary bladder<br />
IN BALANCE: Wisdom, courage<br />
Shadow emotion: Fear<br />
At the official start of our yin yoga practice is the pose that best personifies transformation, the
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