15-minute yoga for when you need to escape the world (and just be in child’s pose)

This 15-minute yoga class is for when you’re feeling overwhelmed and all you want to do is pause the world and get into Child’s Pose. That’s the whole class. Just a child’s pose. It’s essentially your permission to do less than you think you need, while pausing from the world and whatever challenges, experiences, or emotions you’re facing in your life.

You’ll end up in different variations of the pose, although this is essentially a space you can create at home whenever you want to check in and process what’s happening in front of you. Consider it a break from your responsibilities so you can collect yourself.

You will rest in this calming pose for the entire 15-minute yoga class. You can approach the pose any way you like, but below are some options you can explore.

15 minute yoga (which is completely child’s pose variations)

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

Take some time and consider this your opportunity to reflect on anything that needs to be released or held or observed in a compassionate way.

Seed variation in child’s pose

Start with your knees fairly close together, your forehead on the mat and your arms at your sides, palms facing up. So take a few breaths here to calm down and feel comfortable. Feel your shoulders release as you enter this little cocoon. You will stay here for a few minutes, just as you are.

Bring some awareness around your facial muscles and around your neck. Notice if any tension creeps in. Just observe it and see if you can let it go. Know that whatever reaction or emotion comes up is completely okay. Try to breathe into it.

I call this the seed variation of Child’s Pose because the round, enclosed shape is symbolic of a seed, as if you are full of potential and ready for a whole new beginning.

Wide-legged child’s pose

You are welcome to remain in the previous version of Child’s Pose or reach your arms above your head and widen your knees, while keeping your toes together, for an extra stretch in your hips. Keep your forehead on the mat and possibly place your hands under your forehead for more comfort and support, or it may feel good to turn one ear to the floor.

When you widen your knees, you may find that it is easier for you to do some abdominal breathing, so as you inhale you feel your abdomen expand, and as you exhale it naturally contracts back to its normal position.

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

Child’s pose with side stretch

Keep your knees wide and add a small side bend by walking your hands as far to the right as possible and extending through your left shoulder and side body. Relax your forehead on the mat and try to melt your chest towards the mat.

See if you can find complete softness here without pressure or expectations on yourself.

Letting go of the idea of ​​performance or results. Really just feel what is present for you at the moment and let that be completely okay.

Then walk your hands and your chest to the left, crawl through your fingertips and stay here.

Your child’s attitude

Slowly return to the version of Child’s Pose you started in, with your knees close together, your arms reaching back and your forehead on the floor. Or you are welcome to take any other version of Child’s Pose that you like.

You could breathe a little deeper in this final Child Pose, breathing into your back body,

feeling a widening across your shoulder blades, feeling your stomach pushing into your thighs with your breath. Stay here as long as you want.

When you are ready to come out, bring your hands back in front of you, push into the floor to slowly lift your chest, and then sit down comfortably. Just pause here. Thank you so much for doing this Child’s Pose yoga excercise with me and I hope you feel less overwhelmed.