Tutorial Child's Pose
Child's pose is a resting stretch in which you kneel, sit your hips back onto your heels and fold your torso forward over your thighs. It releases the lower back, hips and shoulders, helps calm the nervous system, and suits all levels for cooling down or resting between sets.
How to perform
- Kneel on a mat with big toes together and knees hip-width apart or slightly wider.
- Sit your hips back onto your heels.
- Fold your torso forward to rest on or between your thighs.
- Extend your arms forward or rest them by your sides and place your forehead on the floor.
- Hold for 30 to 60 seconds, letting your body relax.
- Slowly walk your hands back under your shoulders and lift your torso.
Breathing: Take slow, deep breaths and let your body sink a little further with each exhale.
Key tips
- Direct your breath into your back and sides.
- Reach your hands farther forward for more shoulder stretch.
- If your hips don't reach your heels, place a cushion under them.
Common mistakes
- Holding the breath and tensing the body
- Forcing the position despite knee pain
- Keeping the shoulders hunched up toward the ears
Safety: People with knee pain should place a cushion under the knees or between thighs and calves, or do a lying knees-to-chest stretch instead.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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