Child's Pose
Bodyweight, lower back
Child's pose is a resting yoga pose in which you kneel, sit the hips back toward the heels and fold the chest over the thighs. It gently stretches the lower back and hips, and with the arms reaching forward the lats as well. It suits almost anyone as a break between harder poses or a calm way to end a session.
Setting up
- Kneel on a mat with the big toes touching and the knees together or slightly apart.
- Sit tall on the heels before you fold.
How to do a child's pose
- Fold forward from the hips and lower the chest toward the thighs.
- Rest the forehead on the floor or on a folded towel.
- Reach the arms long in front of you with the palms down, or rest them beside the body with the palms up.
- Let the hips sink back toward the heels without forcing.
- Stay for several slow breaths, then walk the hands back and sit up.
Breathing. Breathe slowly and deeply, letting the back widen as you breathe in.
Muscles worked
- Mainly
- Lower back
- Also
- Lats and glutes
Common mistakes
- Forcing the hips down onto the heels. The stretch should feel easy, so place a cushion between the hips and heels if they do not reach.
- Holding the breath. A held breath keeps the body tense, so breathe slowly into the back of the ribs.
- Shoulders hunched up. Tension in the neck spoils the rest, so let the shoulders drop toward the floor.
Harder
- Harder
- Puppy Pose
Guide
Guide
Guide
Guide
