Exercise library · Lower Back

How to Do Child's Pose

Step-by-step instructions, muscles worked and workouts that use the child's pose.

How to do it

1. Get on your hands and knees, walk your hands in front of you.
2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

SupermanLower Back

Cat StretchLower Back

Dancer's StretchLower Back

Hug Knees To ChestLower Back

Pelvic Tilt Into BridgeLower Back

Standing Pelvic TiltLower Back

Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.