You know when you’re in a yoga class and you hear a teacher say: “and now, sit back onto your heels and come home to child’s pose.” or “let’s take a rest--in child’s pose.” If you’ve been in a class and a teacher has said that and you internally cringed and your eye starting twitching...you’re not alone.
Child’s pose is actually quite uncomfortable and inaccessible to lots of different people for different reasons.
That’s why we’ve put together a list of 5 Alternatives to Child’s Pose (Balasana). Just keep in mind, though, what the purpose of child’s pose is. Child’s pose is primarily used in classes as a restful posture. A moment to pause and connect with the breath. If child’s pose or any of the other poses listed below are uncomfortable or not restful for you, don’t do them. Choose a pose that you find to be restful for your body. We’ll later share a blog post with how you can prop up a child’s pose to make it more comfortable and some different variations you can take.
For now, let’s take a look at the 5 Alternatives to Child’s Pose:
1. Table Top
If you’re okay being on your wrists a bit longer, you might find table top a nice option. Stack your wrists under your shoulders and your knees under your hips. You could stay in this all four position in stillness, take a few cat/cow movements, or hip circles.
2. Table Top on Forearms
Tired wrists? Take this table top version on your forearms. You can rest your head on a block or make two fists and rest your head on top of your fists or rest your head on your forearms (as pictured). Keep your hips high or sink them back a little towards your heels. Remember--the point of this child pose alternative is to be in a restful and comfortable posture.
3. Puppy Pose
This is a bit of an enhancement pose from our table top on forearms. From your table top position with your wrists stacked under your shoulders, walk your hands as far forward as they will go. Then, keeping your hips stacked over your knees, allow your chest to melt down towards the floor. You can rest your head on a block or the mat.
4. Hero Pose
Some people love hero pose, some people hate hero pose. It’s another one of those poses where some people find it to be uncomfortable or inaccessible. If that’s you, that’s okay. Skip it; don’t do it! If, however, you find hero pose to be okay--it's a great alternative to child's pose. You can make this pose a bit more comfortable by using blankets or blocks or a bolster to sit on.
5. Supine Child's Pose
Let’s take a supine child’s position! Start by laying on your back and bringing your knees into your chest. There are a couple of options here: hold onto the backs of your thighs, your feet, take a strap around the thighs and hold onto that or grab hold of your shins (as pictured). You could even take the knees out wider into a more “happy baby” like pose. Play around, be comfortable, and breathe!
We’ll be back soon with another blog post on how to prop up a child’s pose to make it more comfortable and more accessible. Just remember: choose a pose, whatever that is, that’s restful, comfortable, and allows you to breathe with ease.
Have any other poses you like to take instead of child’s pose? Share them in the comments below!
We’re running a reduced timetable for the holiday period at the studio. Please check below for important updates and also some new classes being added in April!
Friday | 30 March
12-1pm Vinyasa with Adam
Saturday | 31 March
4-5pm Vin & Yin with Eliise
Sunday | 1 April
Monday | 2 April
11am-12pm | Vinyasa with Eliise
12:30-1:30pm | Power Vinyasa Flow with Eliise
2-4:30pm | Yin Yang Yin Workshop with Harriet
Classes resume as normal on April 3rd with a few additions to the timetable...
Vinyasa with Georgie Mcloughlin | Tuesdays | 10-11am | Beginning April 3rd
You will probably recognise Georgie from our front of house staff. She's now joining us as a teacher with her first class on April 3rd. We highly encourage you to try it out--she's great!
A playful vinyasa flow class to give the body, heart and mind a reset and reboot. Open to all levels, perfect for beginners or more advanced practitioners, for those who want a challenge and those who need a rest- the class is designed to be as up tempo or mellow as needed with options and modifications to strengthen a physical practice, or calm a busy mind. It is a light hearted class with a playful edge that meshes practices and teachings from the traditional yoga lineage with contemporary lifestyle.
Pilates with Chloe Hudspeth | Fridays | 10-11am | Beginning April 6th
You asked--we listened. By demand, we're now offering more Pilates! Starting April 6th, Chloe will be teaching another Pilates class for your enjoyment.
Pilates aims to increase strength & improve mobility in key areas of the body, including abdominals, glutes & back. Hone your 'core' skills, build stability and support with our mat Pilates classes.
Qi Gong with James Thirlwall | Mondays | 10:30-11:30am | Beginning April 9th
James will be teaching basic internal cultivation practices, known as daoyin, from the Chinese medical tradition of Yin Style Bagua.
You will learn breathing, standing meditation, Qi storing, building and sensitivity practices, and other daoyin for developing deep health and body awareness. The practices form a series of methods that can help you cultivate harmony within and without. The methods are simple to follow, accessible, and easy to continue at home if you are seeking to establish a self-practice.
Vin & Yin with Venetia | Fridays | 8:30-9:30am | Beginning April 13th
Most of you know Venetia, she's been teaching with us for a long time. She'll now be adding another one of our favourite classes to the timetable on Friday mornings: Vin & Yin.
A fiery vinyasa flow, balanced out with some longer held more relaxed poses. This class is about strength and ease, finding the ease in the strong yang style vinyasa and the strength needed to let go and find peace in deep yin poses. Open to all levels, beginners welcome.
In February, Adam and Miranda went along to Adult Mental Health First Aid Training with our amazing charity partner, Oxfordshire Mind. Yoga Quota is committed to making sure our teachers have training that helps support the teaching that they do both in the studio and for our more vulnerable clients. Here, they share their experiences of the training!