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Child's Pose
Begin kneeling with your toes together and sit back onto your heels. Reach your arms forward on the floor and lower your torso until your forehead rests gently on the mat, keeping your neck and shoulders relaxed. Breathe deeply and feel a gentle stretch through your back and hips.
- Target muscles
- Lower back, Glutes
- Also works
- Upper back, Shoulders
- Equipment
- Bodyweight
- Training style
- Yoga and Pilates, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 85 of 100
Child's Pose: how to do it
- Begin in a kneeling position with your knees together or slightly apart, and your toes touching behind you.
- Sit back onto your heels, ensuring your spine is straight and your shoulders are relaxed.
- Slowly lower your torso forward, reaching your arms out in front of you while keeping your palms facing down on the floor.
- Allow your forehead to rest gently on the ground or a mat, ensuring your neck is relaxed.
- Stretch your arms forward as far as comfortable, feeling a gentle stretch in your back, shoulders, and hips.
- Hold this position for 20-30 seconds or longer, breathing deeply and evenly.
- To release, slowly lift your torso back up to the starting kneeling position.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid rounding your shoulders excessively or holding tension in your neck. Make sure your hips stay as close to your heels as possible and keep your breathing steady to maximize the stretch.
Alternatives
More Lower back exercises
Questions about Child's Pose
Which muscles does Child's Pose stretch and relax?
Child's Pose primarily stretches the lower back and glutes, while also gently lengthening the upper back and shoulders. It helps release tension across the spine and improve overall mobility in the posterior chain.
Do I need any equipment for Child's Pose?
Child's Pose is a bodyweight yoga posture that requires no equipment—just a mat for comfort. You can also use a folded towel or yoga block under your forehead or hips for added support.
Is Child's Pose suitable for beginners?
Yes, Child's Pose is beginner-friendly and easy to learn. It’s often used as a rest position in yoga classes to help you recover and maintain proper breathing during your workout.
How long should I hold Child's Pose for best results?
For mobility and relaxation, hold Child's Pose for 30–60 seconds, focusing on slow, deep breathing. You can extend up to 2–3 minutes for deeper relaxation during stretching or cooldown.
What are common mistakes to avoid in Child's Pose?
Avoid rounding your shoulders excessively or holding tension in your neck. Make sure your hips stay as close to your heels as possible and keep your breathing steady to maximize the stretch.
Are there variations of Child's Pose for different needs?
Yes, you can perform Wide-Leg Child's Pose to open your hips more, or Restorative Child’s Pose with props for extra comfort. Extended Child’s Pose with arms actively reaching forward can also enhance the upper back and shoulder stretch.
Are there any safety tips for doing Child's Pose?
If you have knee injuries, place a cushion between your calves and thighs for support. People with hip or back conditions should move into the pose slowly and avoid forcing the stretch to prevent discomfort.