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Mobility · Beginner

Child's Pose

Child's Pose is a gentle resting stretch that lengthens the lower back, hips, and spine all at once. It's one of the most effective ways to release tension that builds up from sitting, standing, or any activity that compresses the lower back. You can hold it for as long as it feels good, and it doubles as a recovery position between harder exercises.

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Category

Mobility

Difficulty

Beginner

Equipment

Bodyweight

MET

2.3

Primary muscles

Back

Secondary muscles

Glutes
Child's Pose

The movement

Form cues

  1. 01

    Start on all fours with your hands directly under your shoulders and knees under your hips.

  2. 02

    Slowly walk your hands forward along the floor until your arms are fully extended in front of you.

  3. 03

    Sit your hips back toward your heels, letting your lower back round and lengthen gently.

  4. 04

    Rest your forehead on the floor or on a folded towel — your neck should feel relaxed, not strained.

  5. 05

    Let your arms lie heavy on the floor; don't push or pull with them.

  6. 06

    Take a slow breath in and imagine your lower back expanding like a balloon — then let it go completely on the exhale.

  7. 07

    Hold for 20 to 60 seconds, breathing steadily, and let gravity do the work.

Dosage

How long, how many

Sets

1

Reps

30-60 sec hold

Rest

30 sec

Watch for

Common mistakes

  • Hips not reaching the heels — if your hips are floating in the air, place a folded blanket between your thighs and calves to support the position.

  • Holding tension in the shoulders — if your shoulders are hunched up near your ears, consciously drop them away from your head and let your chest sink toward the floor.

  • Holding your breath — if you notice silence in your breathing, you've tensed up; exhale fully and start the slow breathing pattern again.

  • Neck craning upward — your forehead should point down, not your chin; if your chin is leading, lower your head until your forehead touches the surface.

  • Rushing through the hold — this stretch needs at least 20 seconds to start releasing; if you're coming up after 5 seconds, set a timer and stay put.

Scale it

Easier and harder variations

Easier

Place a folded blanket or firm pillow between your thighs and calves before sitting back, reducing the bend in your knees.

Use this if your knees are uncomfortable or your hips won't sit anywhere near your heels.

Easier

Keep your knees wide apart — about mat-width — so your belly drops between your thighs instead of resting on top of them.

Helpful if you have a larger belly or tight hips that make the standard position feel cramped.

Harder

Extend your arms out to one side for 20 to 30 seconds, then switch sides, to add a lateral stretch along each side of your back.

Try this once the standard position feels easy and you want to target the sides of your spine.

Note

  • If kneeling is not possible, sit upright in a chair, place your feet flat on the floor, and slowly fold forward over your thighs, letting your arms hang toward the floor.

    Use the seated version if you have knee replacements, significant knee pain, or cannot get down to the floor safely.

Sources

Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.

  • free-exercise-db · Unlicense / Public Domain
  • claude
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