Child Pose
Child Pose is a bodyweight stretching exercise targeting the lats and lower back. This restorative yoga-derived stretch gently elongates the spine, opens the hips, and relieves tension across the entire back.
How to do it
- Kneel on the floor and sit back on your heels with your toes together and knees apart.
- Reach your arms forward on the floor and lower your forehead toward the ground.
- Stretch your arms out as far as possible and relax into the position.
- Hold for 20-30 seconds, breathing deeply.
- Return to kneeling and repeat as desired.
Form cues
- Sit your hips back toward your heels.
- Reach your fingertips forward to lengthen your spine.
- Let your forehead rest gently on the mat.
- Keep your shoulders away from your ears.
- Breathe deeply into your upper back.
Breathing: Focus on slow, deep belly breaths, feeling your ribcage expand against your thighs with every inhale.
Common mistakes
- Forcing the hips to touch the heels, which can strain the knees if you lack mobility.
- Tensing the shoulders, which prevents the upper back from fully relaxing.
- Holding your breath, which limits the effectiveness of the stretch.
Muscles worked
Primary: lats. Secondary: lower back, shoulders, upper legs.
Suggested sets & reps
Get fitter
2–3 sets × 60 seconds, rest 30 s
Lose weight
2–3 sets × 60 seconds, rest 30 s
Build muscle
2–3 sets × 60 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have knee or ankle discomfort, ease off and use a cushion for support.
- If you feel sharp or pinching pain in your lower back, stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my hips don't touch my heels?
That is perfectly normal. Only go as far as is comfortable; you will gain more range of motion over time with consistent practice.
Can I do this if I have knee pain?
If you have knee pain, place a folded towel or blanket between your calves and thighs to reduce pressure on the joint.
How often should I do this stretch?
You can perform this daily, especially after a workout or before bed to help release tension.