I made a goal for myself to do a pose a day with variations that you can try, too.
Let's start with something easy: Child's Pose, Balasana. I find people either love or hate this pose. Those with tight hips, psoas or hamstrings and even back issues can find this pose really challenging. Child's pose is intended as a resting pose. Finding something that works for your body can make your practice more easeful. Another area not often addressed in child's pose is shoulders.
Here are some variations I love:
Wide-leg child's pose: Keep your feet close together and let your knees be as wide or wider than your mat, letting your belly sink to the ground. I feel more grounded and supported in this variation. You may find more ease in the shoulder blades and shoulder girdle. You may find more ease in the hips, as I do, or if your hamstrings are tight this might not be the variation for you.
Puppy dog pose: Though some might argue this is another pose, a lot of people that have tight hamstrings find much more ease in puppy pose than child's pose. I always offer puppy pose as an alternative to child's pose during a class. By keeping the hips stacked over the knees, the hamstrings stay more lengthened and the hips find more room. More length may be found in the back. My caution on this variation is the that shoulders float more so if you have shoulder issues, try doing puppy pose over a bolster. You can also so a hybrid of child's and puppy by placing a bolster beneath the hips and thighs.
Elbows bent: Bend the elbows and bring the palms of the hands together behind your head. For me, this brings great ease to my shoulder area.
Props: Experiment with both hands on blocks, a block under your hip or hugging a bolster. Props are a way to help us get even more grounded and more ease in a pose. My favorite version of a restorative child's pose is teddy bear pose. Place a bolster longways on your mat propped up on two blocks, one on each end. Sit at the short end of the mat, folding over the bolster and hugging underneath with your head to one side on the bolster. Hold for 1-3 minutes, then turn your head to the other side and hold.
Remember to breathe!