Child's Pose
- Beginner
- Yoga
- Mobility
Child's pose folds you forward from a kneeling position, hips sitting back onto your heels and arms reaching ahead on the floor. Holding the position stretches the lower back and lats through passive folding rather than active movement. Beginners use it as a yoga or mobility cooldown, recovery pose or warmup, held for time.
- Muscles
- Lower back, Lats
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Kneel and sit your hips back onto your heels.
- Fold forward, resting your forehead on the floor.
- Reach your arms ahead and relax your shoulders.
- Breathe deeply into your back, softening with each exhale.
Form cues
- Widen your knees if your hips feel tight.
- Let your chest sink toward the floor.
- Lengthen each exhale a little more than the last.
Common mistakes
- Hips lift away from the heels. Sit your hips back down toward your heels.
- Shoulders stay tense near the ears. Let your shoulders melt down and forward.
- Breathing stays shallow and quick. Slow each breath and lengthen the exhale.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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