Yoga
Child Pose
BeginnerA restorative pose that gently stretches the back, hips, and shoulders while calming the mind.
Target muscles
Lower Back, Hips
Calories burned
~2 kcal / set
Secondary muscles
Shoulders
Equipment
Yoga Mat
Goal
General Fitness
Sets / Reps
1 × 1
Benefits
- • Restorative stretch for the back and hips
- • Calms the nervous system between sets
Step by step
- 1Kneel with your big toes touching and knees spread wide.
- 2Sit your hips back toward your heels.
- 3Extend your arms forward and lower your chest toward the floor.
- 4Rest your forehead on the mat and breathe deeply.
Breathing guide
Breathe slowly and deeply, relaxing further with each exhale.
Common mistakes
- • Holding tension in the shoulders instead of relaxing
- • Forcing the hips down if it causes knee discomfort
Safety tips
- • Place a cushion between your heels and hips for comfort.
- • Use this pose to reset your breathing between exercises.
Variations
- • Wide-knee child's pose
- • Extended child's pose