Build Flexibility with Child's Pose

Child's Pose

Rep Range

Time Based

Hints

Start by kneeling on the ground, sitting back onto your heels. Extend your arms forward on the ground in front of you while lowering your torso towards the floor. Your forehead should come close to the ground. This pose helps stretch the back, shoulders, and hips. Keep your knees either together for a deeper back stretch or spread them wider apart to allow more room for the torso to move downward and to intensify the hip stretch.

Common Mistakes

Avoid raising your buttocks off your heels. The intention is to sit back and stretch, not to lift. Additionally, be sure not to strain the neck; keep it in a neutral position aligned with the spine.

Breathing

In child's pose, take deep breaths, allowing your back to rise and fall with each inhalation and exhalation. The steady rhythm of your breathing promotes relaxation and further aids in releasing tension from the back and hips.

Muscle Focus

Primary Focus Area

Adductors, Lower Back, Glutes, Serratus Anterior