Child's Pose
A restful kneeling position with the hips sitting back toward the heels and arms reaching forward, gently stretching the back, lats and hips.
Primary muscles
- Lower Back (Erector Spinae)
- Lats (Latissimus Dorsi)
Secondary muscles
- Glutes (Gluteus Maximus)
- Tibialis Anterior
- Sets
- 1–2
- Duration
- 30–60 sec
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Kneeling with big toes together and knees hip-width or wider.
Sit your hips back toward your heels.
Walk your hands forward and lower your chest toward the floor.
Rest your forehead on the floor or a cushion and hold.
Walk the hands to one side to add a side reach for the lats, then the other.
Breathing: Breathe slowly into the back of the ribs and relax deeper on each exhale.
Coaching tips
Hips heavy toward heels
Reach long through the fingertips
Relax the neck and shoulders
Common mistakes
Holding tension in the shoulders
Forcing the hips to the heels
Holding the breath
Safety notes
Place a cushion between hips and heels or under the knees if either is uncomfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.