Mobility · Yoga
Child’s Pose
Child’s Pose is a kneeling yoga stretch with your hips toward your heels and your torso folded forward. It gently stretches your back, hips, and thighs.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Kneel on your mat with your knees hip-width apart and the tops of your feet flat.
- Move your hips back toward your heels.
- Walk your hands forward along the mat.
- Lower your torso until your forehead rests on the mat or a block.
- Hold this folded position for the chosen duration.
- Place your hands beneath your shoulders.
- Press through your hands to return to an upright kneeling position.
Form cues
- Breathe slowly into your back ribs.
- Soften your jaw.
- Let your belly relax.
Common mistakes
- Forcing your hips onto your heelsPlace a folded blanket between your thighs and calves to reduce the depth of the knee bend.
- Straining to reach forwardRest your arms alongside your body, palms up, if the forward reach feels uncomfortable.
- Compressing your abdomenWiden your knees enough to give your torso room without pinching your hips.
Safety
Deep knee bending and pressure on the tops of your feet can aggravate sensitive knees or ankles. Forcing the forward fold can also irritate your lower back.
- Use padding beneath your knees if contact with the floor feels uncomfortable.
- Keep pressure on your forehead light rather than driving your head into its support.
- Come out of the pose if you feel sharp pain, tingling, or numbness.
If you have a current knee, ankle, or back injury, ask a physiotherapist or doctor whether a supported version is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Bolster (optional)
- Yoga Knee Pad (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 20–60 seconds
- Rest
- No rest timer
Start with a shorter hold to check your comfort before extending the duration.