Child's Pose
A resting stretch that releases the lower back, hips, and shoulders.
Also called: child pose
Illustrations: Exercise data by RepDB (repdb.co)
Setup
Kneel on the floor, then sit back onto your heels.
How to do the Child's Pose
- Fold forward, extending your arms out in front of you or resting them alongside your body.
- Let your forehead rest on the floor.
- Hold, breathing slowly and deeply, letting your lower back and hips relax.
- Rise back up slowly when finished.
Coach's notes
Widen your knees slightly if you want more room for your torso to sink down.
Child's Pose muscles worked
The Child's Pose works the lower back, hips and shoulders.
Pairs well with
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Band External Rotation
Rotating the forearm outward against band resistance — a rotator cuff exercise that builds shoulder stability.
Bench Press
Pressing a barbell or dumbbells from the chest lying on a bench — the standard heavy upper-body push.
Cable Chest Press
Pressing against constant cable tension — keeps the chest loaded through the full range, easy on the shoulder since the angle is adjustable.