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Exercise Library / Child’s Pose

Child’s Pose

Child's pose sits your hips back toward your heels with your arms stretched forward.

Mobility & Flexibility

What this exercise does

Child's pose sits your hips back toward your heels with your arms stretched forward. It gently stretches the back, shoulders and hips and is a restful position.

At a glance

Muscles worked
Back, Shoulders, Hips
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Kneel on a mat with your knees hip-width apart and your big toes touching.
  2. Sit your hips back toward your heels.
  3. Walk your hands forward and rest your forehead on the mat or a cushion.
  4. Breathe slowly and hold for 20 to 30 seconds.
  5. Walk your hands back to come up.

Common mistakes

  • Forcing the hips down.
  • Holding the breath.
  • Tensing the shoulders.

Make it easier or harder

Make it easier

Place a cushion between your thighs and calves.

Make it harder

Reach your arms further and hold longer.

Keep it safe

Skip it if kneeling bothers your knees. Use a chair-based stretch instead.

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