Yoga · Beginner

Child's Pose

Child's Pose is a gentle resting stretch where you fold forward over your knees to lengthen the lower back, hips, and spine. It's one of the best ways to decompress the back after sitting, standing, or any exercise that loads the spine. It also gives you a quiet moment to breathe and reset. Most people find it immediately soothing.

1. 01

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

2. 02

   Spread your knees about as wide as your hips — or a little wider if that feels better on your lower back.

3. 03

   Slowly sit your hips back toward your heels, letting your torso drape forward between your thighs.

4. 04

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

5. 05

   Let your forehead rest gently on the floor or on a folded blanket — your neck should feel completely relaxed.

6. 06

   Take a slow, full breath in and feel your lower back rise; breathe out and let your whole body sink a little heavier toward the floor.

7. 07

   Hold for 30 to 60 seconds, breathing steadily, before slowly walking your hands back and rising.

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  Hips staying high in the air instead of settling toward the heels — if your seat is floating, place a folded blanket between your thighs and calves to give your hips something to rest on.

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  Holding your breath — if you notice your breathing has gone shallow or stopped, that's a sign you're bracing rather than relaxing into the stretch.

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  Arms pulling too hard forward — your arms should rest on the floor, not actively reach or strain; if your shoulders are creeping up toward your ears, back your hands in a few inches.

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  Forehead pressing hard into the floor — your head should rest, not press; if your neck feels strained, stack your fists and rest your forehead on them instead.