How long should I hold Child Pose?

Hold 30 to 90 seconds while breathing slowly. Come out earlier if you feel joint pressure or numbness.

What if my knees are uncomfortable?

Widen your knees, reduce the hip angle, or add gentle support so you can relax without pinching or pressure.

Should my arms be forward or by my sides?

Either is fine. Forward reach emphasizes lats and upper back length, while arms by your sides can feel more restful for the shoulders and neck.

Is it normal if my hips do not reach my heels?

Yes. Range varies. Work within a gentle stretch and allow the hips to relax toward the heels without forcing contact.

Child Pose

Overview

Target Muscle Groups:: Back, upper legs, glutes.
Equipment:: Body weight.
Difficulty:: Beginner.

General Information

Child Pose is an isolation exercise that primarily targets the lower back and also engages the thighs and glutes. It is a beginner-level movement used to gently decompress the spine and relax the hips and shoulders.

It is accessible in nearly any setting and works well as a restorative position between sets, at the end of sessions, or during mobility breaks across the day to reduce stiffness from sitting.

Arm and knee placement changes the emphasis. Reaching forward emphasizes lats and thoracic length, while bringing arms beside the body encourages more relaxation through the mid back and neck.

It suits warm ups, cool downs, and recovery days, helping to restore a calm breathing pattern and gentle spinal flexion without loading.

Instructions

Kneel on the floor with big toes together and knees comfortable distance apart.
Sit your hips back toward your heels without forcing contact if it pinches the knees or hips.
Fold your torso forward and reach your arms in front of you with palms down or rest them by your sides if that feels more comfortable.
Let your chest relax toward the floor and soften your shoulders away from your ears while keeping the neck long and neutral.
Breathe slowly through the nose and direct air into the back and sides of your ribcage to encourage relaxation of spinal muscles.
Hold the position at a gentle intensity, adjusting knee width or arm position for comfort and intended focus.
Walk your hands back in and rise to kneeling slowly to come out of the stretch.

Common Mistakes

Forcing hips to heels

Stop before knee or hip pinching and use a comfortable range.

Shrugging shoulders

Keep shoulders away from ears to avoid neck tension.

Holding the breath

Use slow nasal breathing to promote relaxation and rib expansion.

Collapsing the chest

Reach long through the arms or prop the torso to maintain length and comfort.

Tolerating knee pain

Modify knee width or range and avoid pushing through joint discomfort.

Injuries

Child Pose is a low risk exercise when performed with proper technique.

If knees are sensitive, avoid forcing hips to heels and support as needed. Widen the knees or reduce hip flexion to remove pinching or pressure and focus on gentle breathing.

If you feel sharp shoulder or neck discomfort, adjust arm position and keep the neck long. Stop if symptoms persist and resume with a smaller range and slower breathing pattern.

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Frequently Asked Questions

Q: How long should I hold Child Pose?: Hold 30 to 90 seconds while breathing slowly. Come out earlier if you feel joint pressure or numbness.
Q: What if my knees are uncomfortable?: Widen your knees, reduce the hip angle, or add gentle support so you can relax without pinching or pressure.
Q: Should my arms be forward or by my sides?: Either is fine. Forward reach emphasizes lats and upper back length, while arms by your sides can feel more restful for the shoulders and neck.
Q: Is it normal if my hips do not reach my heels?: Yes. Range varies. Work within a gentle stretch and allow the hips to relax toward the heels without forcing contact.

Overview

Target Muscle Groups:: Back, upper legs, glutes.
Equipment:: Body weight.
Difficulty:: Beginner.