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child's pose — video demonstration

Child's pose: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight lower back exercise, no equipment.

watch for these things

  • 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.

→ full child's pose guide — step-by-step instructions, muscles worked & all form tips

watch next

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

train it, don’t just watch it

child's pose is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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