Child's Pose
A relaxing pose: sitting back on your heels, arms stretched forward, chest lowered to the floor.
How to do it
- Kneel with your big toes together and your knees apart to a comfortable width.
- Sit your hips back onto your heels.
- Fold your torso forward and stretch your arms out in front, palms down.
- Lower your chest toward your thighs or the floor and rest your forehead on the mat.
- Reach forward with your hands, feeling the stretch along your sides and back.
- Breathe deeply and evenly, holding the pose for about 45 seconds.
Key technique cue
From kneeling, sit back on the heels, reach forward, chest toward the floor. Hold 45 s.
Common mistakes
- ✕ Hips lifting away from the heels
- ✕ Tense shoulders pulled toward the ears
- ✕ Holding your breath
- ✕ Staying with the knees together when it feels uncomfortable
Benefits
- ✓ Stretches the lats and lower back
- ✓ Helps you relax after training
- ✓ Settles the breathing
About the exercise
Child's Pose is a calm hold in which the torso settles onto the thighs and the arms reach forward. It gently stretches the lats, lower back and sides and helps you relax and settle your breathing. It suits the end of a workout and rest between exercises.
Updated
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