Let’s all take a deep breath in and let a big sigh out. With summer behind us, we begin to welcome the fall — to me the most beautiful time on the Cape. With this transition comes the chance to slow down and give your body, mind, and spirit a chance to shift gears.

Yoga offers a pose to help you do this. In Sanskrit, it is called Garbhasana, which refers to the embryo, and while there are several variations to explore, this one, familiar to many, is also known as the Child Pose. It represents returning to something primal, starting over, tapping into our original essence. It is a pose of surrender and acceptance.

To prepare for Child Pose, you will want some padding underneath you, because this is a pose to settle into. Stretch a yoga mat and or a blanket on the floor. Move into a tabletop position: knees under hips and hands under shoulders. Spread your fingers wide apart, hands pressing into the floor. If your wrists are sensitive, you can keep your hands in fists or come up onto your fingertips, making a tent shape with them.

Take a few breaths and allow yourself to arrive in the pose. Place the tops of your feet on the floor. Think about being long from your tailbone to the top of your head. Sit back onto your heels. Your torso extends over your thighs and rests on them. Your arms remain extended and relaxed on the floor in front of you. Rest your forehead on the mat.

Despite being a restful pose, Child Pose is not necessarily an easy one. It can be challenging for the knees, hips, and ankles and is not recommended for anyone who has an injury or chronic pain in those joints. If you have uncontrolled high blood pressure, proceed with caution and place a pillow under your forehead. I tell my yoga students that no pose should cause sharp pain, electrical sensations, or numbness. You should be able to breathe normally, feeling a good stretch but no pain. Think about giving 70 percent of what your body can do.

Child Pose intensely stretches and stimulates the body. There are several adjustments you can do to make it friendlier.

If you place a pillow under your buttocks, it will raise your hips and put less stress on your knees. You may also want to support the front of your body with some stacked pillows, blankets, or a bolster to help your spine stay long. If this still proves to be too stressful for your knees, try widening them. In this wide-leg Child Pose, you may feel a stretch in your inner groin. Some people find Child Pose painful in the ankles; to alleviate stress there, roll up a small towel and place it between your ankles and the floor.

There is an alternative to try if these adjustments leave you still too uncomfortable. You can go into the pose lying on your back and drawing your knees into your chest with your hands. Pay attention to the position of your head and neck. Is your head cocked back, chin pointing up? If so, place a folded towel or blanket under your head to relax your neck.

Or try the pose while sitting in a chair: with feet on the floor, bend forward between your knees, putting your hands on the floor or on blocks.

In whichever variation you have chosen, take an easy flowing breath in and out. Stay with the pose for a minute, or more if it is comfortable. Allow your body to absorb the restful benefit of the pose.

To get out of the pose while lying on your back, you may roll to one side and use your hands to push up. To come out of the standard pose, bring your hands back under your shoulders and push yourself back up into the tabletop.

Now, lie down on your back and tune in to the resonance of your own body. Stay for as long as you like. In addition to recentering the mind, Child Pose relaxes the muscles of the lower back, and because it increases blood flow to the abdomen it can improve digestion. When you are ready, stand up slowly — you may experience some lightheadedness if you transition too quickly.

Take note of how your body feels now. In this busy, productivity-oriented world, it is a revolutionary act to take the time to rest and restore our bodies and minds. Doing so will ease your transition into fall.