This 15-minute yoga class is designed for when you’re feeling overwhelmed and the only thing you want is to pause the world and come into Child’s Pose. That’s the entire class. Just Child’s Pose. It’s essentially your permission slip to do less than you think you need as you hit pause on the world and whatever challenges or experiences or emotions you might be going through in life.

You’ll come into several different variations of the pose, although this is essentially a space you can create at home anytime you need it to check in and process whatever is happening for you. Consider it a respite from your responsibilities so you can feel into yourself.

You’re going to rest in this calming pose for the entire duration of the 15-minute yoga class. You can take any approach you like to the pose, although following are some options for you to explore.

15-Minute Yoga (That’s Entirely Child’s Pose Variations)

You’ll stay in each variation of Child’s Pose for a few minutes. No props are required although you can make yourself more comfortable with a folded blanket beneath your knees, some pillows beneath your hips, or whatever other props work for you.

Take your time and consider this your chance to be still with whatever needs to be released or held or observed in a compassionate way.

Child’s Pose Seed Variation

Begin with your knees pretty close toward one another, your forehead resting on the mat, and your arms alongside your legs, palms facing upward. So take a few breaths here to get settled and comfortable. Feel your shoulders release as you come into this little cocoon. You’re going to stay here for a few minutes, exactly as you are.

Bring some awareness around your facial muscles and around your neck. Notice if any tension is creeping in. Simply observe it and see if you can release it. Know that whatever reaction or emotion that comes up is perfectly okay. Try to breathe into it.

I call this the seed variation of Child’s Pose as its rounded, contained shape is symbolic of a seed, as If you were full of potential and ready for brand new beginnings.

Wide-Legged Child’s Pose

You’re welcome to stay in the previous version of Child’s Pose or reach your arms overhead and widen your knees, keeping your toes together, for an added stretch in your hips. Keep your forehead on the mat, maybe propping your hands underneath your forehead for more comfort and support, or it might feel good to turn one ear to the ground.

When you widen your knees, you might find that it’s easier for you to take some belly breaths, so when you inhale, you feel your belly expand, and when you exhale, it just naturally contracts back to its normal position.

If you had one ear on the mat, turn your head the other way after a couple minutes.

Child’s Pose With a Side Stretch

Keeping your knees wide, add a little side bend here by walking your hands as far over toward the right as you can and stretching through your left shoulder and side body. Relax your forehead down on the mat and try to melt your chest toward the mat.

See if you can find complete softness here with no pressure or expectations on yourself.

Letting go of the idea of performance or results. Truly just feeling into whatever is present for you at this time and letting that be perfectly okay.

Then walk your hands and your chest over to the left, crawling through your fingertips, and remaining here.

Your Choice Child’s Pose

Slowly come back into the version of Child’s Pose in which you started, with your knees close together, your arms reaching back, and your forehead to the ground. Or you’re welcome to take any other version of Child’s Pose that you’d like.

You might take some deeper breaths in this final Child’s Pose, breathing into your back body,

feeling a broadening across your shoulder blades, feeling your belly push into your thighs with your breath. Stay here as long as you’d like.

When you’re ready to come out, bring your hands back in front of you, push into the floor to slowly lift your chest, and come to take a seat any way that is comfortable. Simply pause here. Thank you so much for doing this Child’s Pose yoga practice with me and I hope that you’re feeling less overwhelmed.