02/13/2026
If your spine feels compressed, your shoulders feel heavy, or your body feels overstimulated — Child’s Pose is one of the most accessible ways to restore spinal mobility while downshifting the nervous system.This posture gently decompresses the spine, mobilizes the hips and shoulders, and creates a sense of safety in the body. When done with intention, it becomes far more than a rest position — it’s a reset.Here’s how to use Child’s Pose to truly support spinal mobility 👇✨ 1. Set yourself up for comfort firstStart on hands and knees and slowly sink the hips back toward the heels.• Knees can be wide or together• Toes can touch or separate• Use pillows or bolsters under the chest or hips if neededComfort allows the spine to soften instead of brace.✨ 2. Let the spine lengthen, not collapseThink long through the spine rather than rounding aggressively.• Reach the tailbone back• Reach the crown of the head forward• Let the chest melt toward the support beneath youThis creates gentle traction through the entire spine.✨ 3. Use the breath to create mobilityBreath is what turns Child’s Pose into a mobility tool:• Inhale into the back ribs and low back• Feel the spine expand in all directions• Exhale slowly and let the body sink deeperEach breath encourages subtle spinal movement.✨ 4. Add small movements for more rangeTo explore mobility, try:• Side-bending the torso• Walking the hands to one side to open the lats• Gently rocking the hipsSmall movements go a long way here.✨ 5. Stay longer than you think you needUnlike active stretches, Child’s Pose works best with time.• Stay for 1–3 minutes• Focus on slow, steady breathing• Allow the nervous system to settleThe longer you stay regulated, the more the spine can release.✨ 6. Use Child’s Pose as a daily resetThis posture is especially supportive:• Before bed• After long days of sitting or standing• After intense workouts• During high-stress moments✨ Final reminder:A stiff spine is often a tired, guarded spine. Child’s Pose gives the body permission to soften, decompress, and move again — without force.Sometimes the most powerful mobility work is the gentlest 🤍
