Why you should stay longer in Child's Pose or Shell Stretch

Most people think of Child's Pose (Yoga) or Shell Stretch (Pilates) as just a place to rest between the "real" exercises. The two poses look quite similar as both round the spine naturally and hips move back toward the heels. The most noticeable difference lies in the hip position, as Child's Pose externally rotates in the hip joint, whereas Shell Stretch maintains a parallel hip position.

Holding Child's pose or Shell Stretch for just 90 secounds can help shift your body from it's "fight or flight" response into a calmer, more restorative state.

Here's how it works -

1. It gently relaxes the nervous system through forehead pressure, which is why we should feel the forehead supported if it's unable to reach the mat. You can do this by placing mat scraps or a foam block under your forehead

2. It decompresses the lower back after long hours of sitting or driving

3. It helps release tension in the psoas, a muscle closely linked to stress

4. It reduces sensory overload, helping your brain feel safe

5. It encourages slow, deep breathing to activate your parasympathetic nervous system

Sometimes the greatest benefit comes from simply staying still long enough for your body to release and relax.

The next time you settle into Child's Pose or Shell Stretch, stay a little longer, breathe a little deeper and let your body do what it was designed to do.