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how to do child’s pose

Kneeling with your hips sunk back toward your heels and your arms stretched forward, child's pose gently lengthens your lower back, hips and shoulders. In a training session it works as a recovery position between hard sets, a cool-down after a workout, or a way to ease back tightness after hours of sitting. It demands almost no effort and suits every level. It will not build strength, and people with sore knees may need a folded towel behind the knees or a wider knee position to settle comfortably.

▶ watch child's pose on the dedicated video page

primary muscleslower back
also worksshoulders, traps
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Begin by kneeling on the floor with your knees together or slightly apart, and your big toes touching.
  2. Sit back on your heels, extending your arms forward on the floor, lowering your torso down between your thighs.
  3. Rest your forehead on the floor, keeping your arms extended out in front of you with palms facing down.
  4. Hold this position for the desired duration, breathing deeply and allowing your body to relax into the stretch.

how much: Hold for 25–30 seconds, 2–3 times, and extend the hold as your hips settle closer to your heels.

form tips from the wandelbar coaches

  • Spread your knees wider than your hips to give your belly room and let your hips sink lower.
  • Walk your fingertips forward until you feel the stretch run along your sides and armpits.
  • Let your forehead rest heavily on the floor so your neck and jaw can relax completely.

common mistakes

  • Hips hovering far above the heels — widen your knees or put a folded towel on your calves to sit back.
  • Shoulders hunched up by your ears — draw them down your back and soften your elbows slightly.
  • Holding your breath while you wait — breathe into your lower back and feel it widen with every inhale.

make it easier or harder

easier
Place a pillow lengthwise under your chest so your torso rests on it instead of folding all the way down.
harder
Walk both hands toward one side to add a side-body stretch, then switch sides.
child's pose: kneeling, hips on heels, arms stretched forward, forehead on the floor
child's pose — correct starting position

similar bodyweight exercises

bird dog on all fours: opposite arm and leg extended level with the back bird dog cat pose on all fours: spine rounded up, head dropped, hands pressing the floor cat pose superman lifted position: lying face down, arms, chest and legs raised off the floor superman back extensions at the top: chest lifted, hands behind head, legs on the floor back extensions dead bug starting position: back flat, arms up, knees stacked over hips dead bug high plank: arms straight, wrists under shoulders, body straight head to heels high plank

never wonder what to train next

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