Supported Child's Pose

Supported Child's is the prop-supported version of Child's Pose, used inside restorative practices. The whole point is full support — the body should rest on the bolster so completely that the muscles stop holding the pose at all.

How to do it

Place a long bolster lengthwise down the mat. Kneel with the knees on either side of the bolster, big toes touching behind. Sit back on the heels. Drape the torso forward and down over the bolster, letting the front of the body rest fully on its length. Turn the head to one side. Arms can drape on the floor on either side of the bolster, or wrap around it. Stay and let the body soften, then turn the head to the other side and stay equal time on that side.

Common mistakes

Don't try to hold any of your body weight off the bolster — the whole point is that the bolster takes all of it. If the bolster feels short or thin, stack another bolster, a folded blanket, or pillows on top. And remember to switch the head halfway through; staying on one side the whole time strains the neck.