Lower back, hips and shoulders

Child's Pose: Bolster

A bolster under your torso reduces the depth of the fold, making this deeply restorative pose accessible while still providing calming spinal release and hip opening.

How to do it

1. 1

   Lay a bolster or two firm cushions lengthways on the floor

   One end should be close to where your knees will be, so you have something to fold onto rather than reach for.

2. 2

   Kneel with your knees wide, one either side of the support

   Big toes together behind you. A folded blanket under your ankles or between your heels and hips helps if kneeling is uncomfortable.

3. 3

   Fold forward and rest your whole torso along the support

   You should not have to hold yourself up at all. If there is a gap under your chest, add another blanket rather than sinking further.

4. 4

   Turn your head to one side and let your arms rest

   Alongside you or reaching forward, whichever your shoulders prefer. Turn your head the other way halfway through.

5. 5

   Stay for 2 to 5 minutes

   Let your breath travel into your back ribs. This one works by staying long enough for you to stop holding.

What to watch for

Chasing depth. The support is there to take the fold out of it. If you find yourself pushing your chest toward the floor, you have turned a resting position into a stretch.

Ways to adjust it

• Wide knee
• Arms alongside

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Child's Pose: Chair

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Child's Pose: Arms on Blocks
• Child's Pose: Chair
• Child's Pose: Chair Facing Back
• Child's Pose: Chair Support from Floor
• Child's Pose: Classic
• Child's Pose: Forearms
• Child's Pose: Quick
• Child's Pose: Wide Knee

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.