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Child's Pose being performed with proper form
Child's Pose demonstration video — proper form for the full movement.

How to do a Child's Pose

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
794,492
Popularity Rank
179th
Difficulty
Beginner
Lower Back Strength
85 mSCORE 17th
Equipment Required
Bodyweight-only

Workouts with Child's Pose

    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.

    Alternatives & Variations to Child's Pose

    Filter By

    1. 1. Seated Twist

      Photo of Seated Twist being performed
      12.1 mSCORESWAPPED 352 TIMES

      Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

    2. 2. Supine Back Stretch

      Photo of Supine Back Stretch being performed
      4 mSCORESWAPPED 346 TIMES

      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

      Photo of Lower Back Stretch being performed
      2.5 mSCORESWAPPED 241 TIMES

      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.

    4. 4. Cat Cow

      Photo of Cat Cow being performed
      4.3 mSCORESWAPPED 200 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    5. 5. Child's Pose

      Photo of Child's Pose being performed
      3.7 mSCORESWAPPED 96 TIMES

      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.

    6. 6. Reverse Leg Crossover

      Photo of Reverse Leg Crossover being performed
      13.2 mSCORESWAPPED 78 TIMES

      This core exercise focuses on the obliques and lower back by crossing one leg over the other while lying face down, then lifting both legs. It adds a rotational component to the standard back extension, increasing the engagement of core stabilizers and enhancing spinal mobility. The Reverse Leg Crossover is particularly effective for athletes and individuals looking to improve rotational strength and prevent lower back injuries.

    7. 7. Dead Hang

      Photo of Dead Hang being performed
      7 mSCORESWAPPED 70 TIMES

      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.

    8. 8. Foam Roll Lower Back

      Photo of Foam Roll Lower Back being performed
      3.2 mSCORESWAPPED 54 TIMES

      Foam Rolling the Lower Back is a self-myofascial release technique that helps alleviate tightness and improve flexibility in the lower back muscles. It's particularly useful for those experiencing lower back pain or stiffness. By applying pressure to the muscles and fascia, you can release tension and promote better blood flow. This exercise can greatly enhance recovery and mobility for lower back-focused strength training.

    9. 9. Superman

      Photo of Superman being performed
      95.4 mSCORESWAPPED 50 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    10. 10. Shin Box Hip Flexor

      Photo of Shin Box Hip Flexor being performed
      10.1 mSCORESWAPPED 46 TIMES

      Shin Box Hip Flexor is an isolation exercise that targets the hip flexors and enhances mobility. This movement involves transitioning through a 'shin box' position, which helps to open up the hips and improve flexibility. It's particularly beneficial for individuals looking to increase their range of motion in the hips, which can support better performance in squats, lunges, and other lower body exercises.