Child's Pose
Child's pose is a bodyweight stretching exercise targeting the lower back and glutes. It involves folding the torso forward over the knees in a kneeling position, providing a gentle, restorative stretch for the spine, hips, and thighs.
How to do it
- Begin kneeling on the mat with your knees hip-width apart and your toes together.
- Sit back onto your heels and fold your torso forward over your thighs.
- Extend your arms straight forward along the mat, palms facing down.
- Allow your forehead to rest on the mat and relax your entire body.
- Hold the position for the desired duration, breathing deeply to release tension in the back and hips.
Form cues
- sit your hips back toward your heels
- reach your fingertips forward
- let your forehead rest on the floor
- keep your neck long and relaxed
- breathe into your lower back
Breathing: Focus on slow, deep belly breaths, feeling your back expand on the inhale and soften on the exhale.
Common mistakes
- forcing your hips down, which can strain your knees
- holding your breath, which prevents full relaxation
- reaching too far with your arms, causing unnecessary shoulder tension
Muscles worked
Primary: lower back. Secondary: glutes, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 60 seconds, rest 30 s
Lose weight
3 sets × 60–90 seconds, rest 30 s
Build muscle
2 sets × 60 seconds as a post-workout cool-down
Easier, harder & alternatives
Take care if…
- If you feel sharp pain in your knees or hips, ease off and choose a gentler position.
- If you are pregnant or have high blood pressure, check with a professional regarding head-below-heart positions.
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 forehead doesn't touch the floor?
Place a folded towel or yoga block under your forehead to bridge the gap.
Can I do this if my knees hurt?
If you feel knee discomfort, try widening your knees further apart or place a cushion under your shins.
How often should I do this stretch?
You can perform this daily, especially after a workout or before bed to help unwind.