Child's Pose
Child's pose is a restorative yoga posture that gently stretches the lower back, hips, and shoulders. It involves folding the torso over the thighs with arms extended forward, providing a calming and decompressive stretch for the spine.
How to do it
- Begin on your hands and knees in a tabletop position.
- Bring your big toes together and spread your knees wide, about hip-width apart or wider.
- Exhale and sink your hips back toward your heels, extending your arms forward along the mat.
- Rest your forehead on the mat and allow your chest to melt toward the floor.
- Hold the position for 30-60 seconds, breathing deeply into your back body, then slowly return to tabletop.
Form cues
- sink hips toward heels
- reach fingertips forward
- rest forehead on mat
- breathe into your back
- relax your shoulders
Breathing: Take slow, deep breaths, focusing on expanding your ribcage and back with every inhale.
Common mistakes
- forcing hips to heels which may strain knees if mobility is limited
- holding your breath which prevents muscles from relaxing
- tensing the shoulders which limits the stretch in the upper back
Muscles worked
Primary: lower back. Secondary: glutes, hip flexors, shoulders.
Suggested sets & reps
Get fitter
1–2 sets, hold for 60–90 seconds
Lose weight
1–2 sets, hold for 60–90 seconds
Build muscle
1–2 sets, hold for 60–90 seconds as a cool-down
Easier, harder & alternatives
Take care if…
- If you have knee pain, avoid sinking your hips too deeply.
- If you feel sharp pain in your back or shoulders, ease off 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 forehead doesn't reach the floor?
Place a folded towel or yoga block under your forehead to bridge the gap comfortably.
Can I do this if my knees hurt?
If you feel discomfort in your knees, place a blanket under them or keep your hips slightly higher.
How often should I do this stretch?
You can perform this daily, especially after a workout or before bed to help relax.