How to do a Child's Pose

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Child's Pose

Sets Logged
671,500
Popularity Rank
240th
Difficulty
Beginner
Lower Back Strength
85 mSCORE 17th
Equipment Required
    Bodyweight-only

Target muscles worked

Primary Muscles
Lower Back
Secondary Muscles
Back, Shoulders

Instructions for Proper Form

Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

  1. Position yourself on your hands and knees with your hands below your shoulders and your knees below your hips.
  2. Keep your arms straight as your bring your hips back to rest them onto your legs.
  3. Stretch your arms forward keeping your hips on your legs and hold the position for 15-30 seconds.

Alternative Exercises to Child's Pose

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  2. 2. Supine Back Stretch

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    Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

  3. 3. Lower Back Stretch

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    Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

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  5. 5. Foam Roll Lower Back

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  6. 6. Dead Hang

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    The Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.

  7. 7. Reverse Leg Crossover

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  8. 8. Hip Hinge

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    Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

  10. 10. PVC Windmill

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