Exercise guide
Child Pose
- Beginner
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Waist
A restorative stretch that decompresses the spine and gently lengthens the lats, deltoids, and glutes. It is highly effective for improving hip mobility and relieving tension in the lower back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on a soft surface or yoga mat with your big toes touching.
- Sit back on your heels and separate your knees about hip-width apart or slightly wider.
- Sit tall with a neutral spine and rest your hands on your thighs.
How to do it
- Exhale as you hinge at the hips and lower your torso down between your thighs.
- Reach your arms forward along the floor with palms facing down, or rest them by your sides for a more passive stretch.
- Rest your forehead gently on the mat and breathe deeply into your back and ribs.
- Hold the position for the desired duration, focusing on slow, rhythmic breathing to encourage muscle release.
Form checklist
- Keep your glutes as close to your heels as possible throughout the movement.
- Relax your shoulders away from your ears to avoid neck tension.
- Ensure your forehead is supported by the floor or a block to keep the neck neutral.
- Allow your chest to sink toward the floor with every exhale.
Pro tips
- Focus on 'back breathing' by visualizing your ribs expanding laterally to maximize the stretch on the erector spinae and lats.
- Actively walk your fingertips forward while keeping your hips pinned back to create a deeper traction effect through the spine.
Make it harder
- Side-Stretch Variation: Walk both hands to the left side to intensify the stretch on the right lat and obliques, then repeat on the other side.
- Active Child's Pose: Lift your elbows and forearms off the floor, pressing only into your fingertips to increase shoulder and upper back engagement.
Frequently asked
- What muscles does the child pose work?
- The child pose primarily targets the erector spinae, glutes, and lats, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the child pose?
- The child pose requires no equipment — just your body weight.
- Is the child pose good for beginners?
- Yes. The child pose is a beginner-friendly movement and a strong foundation to build on.
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