Child's Pose
Big toes touch while knees spread wide
- Level
- Beginner
- Movement
- Child pose (sit back on heels with arms extended) · Kneeling
- Tracks
- Duration
Works
Lower Back Back Glutes Rhomboids
How to do it
- Kneel on the floor with your big toes touching and knees spread wide.
- Exhale and sink your hips back until your glutes rest on your heels.
- Reach your arms forward along the ground with palms facing down.
- Lower your forehead to the floor.
Common mistakes
- Lifting the hips off the heels instead of sitting back fully.
- Holding the breath rather than breathing deeply into the stretch.
- Shrugging the shoulders up toward the ears.
Safety
Avoid this position if you have acute knee injuries or severe knee pain.
Tips
- Actively push the floor away with your hands to lengthen the spine.
- Visualize your tailbone dropping heavily toward your heels.
- Keep your shoulders broad and away from your ears.
Details
- Base movement
- Child pose (sit back on heels with arms extended)
- Legs
- Both
- Body position
- Kneeling
- Stretch type
- Static (held)
