Child's Pose
Child's Pose is a flexibility – back and posterior hips exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Gluteus maximus, Rhomboids, Middle trapezius
- Exercise type
- Flexibility – back and posterior hips
Exercise technique
- Start
Begin on your hands and knees and walk your hands slightly forward.
- Sit back
Lower your torso as you bring your hips toward your heels.
- Forehead
Rest your forehead on the floor or a suitable raised support.
- Arm transition
Once settled, bring your hands beside your feet and relax your arms.
- Back
Relax your shoulders and allow your back to broaden.
- Breathing
Breathe slowly into your side and back ribs and remain relaxed in the stretch.
- Rise
Place your hands in front of your shoulders again and use them to support yourself as you rise.
Key technique points
- Do not insist on sitting on your heels.
- Adjust your knee angle for comfort.
- Support your forehead.
- Relax your arms beside your feet.
- Breathe into your back ribs.
- Use your hands to help you rise.
Common mistakes
Forcing the knees
Do not press through the joints to bring your hips to your heels.
Turning the neck
Do not press one side of your face into the floor for a long time instead of resting your forehead.
Tensing the shoulders
Do not hold your shoulder blades tight when your arms are at your sides.
Holding the breath
Do not stop rib movement in this resting position.
Pressing the hips down
Do not let a partner push your pelvis down.
Rising quickly
Do not rise from child’s pose without first establishing hand support.
Frequently asked questions
Child's Pose: why is “Forcing the knees” a mistake?
Do not press through the joints to bring your hips to your heels.
Child's Pose: why is “Turning the neck” a mistake?
Do not press one side of your face into the floor for a long time instead of resting your forehead.
Child's Pose: why is “Tensing the shoulders” a mistake?
Do not hold your shoulder blades tight when your arms are at your sides.
Child's Pose: why is “Holding the breath” a mistake?
Do not stop rib movement in this resting position.
Child's Pose: why is “Pressing the hips down” a mistake?
Do not let a partner push your pelvis down.
Child's Pose: why is “Rising quickly” a mistake?
Do not rise from child’s pose without first establishing hand support.
What should I focus on when doing Child's Pose?
Do not insist on sitting on your heels. Adjust your knee angle for comfort. Support your forehead. Relax your arms beside your feet. Breathe into your back ribs. Use your hands to help you rise.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.