Exercise guide
Child's Pose
Child's Pose is a kneeling resting position that gently flexes the hips and spine. Sitting the hips toward the heels may create a stretch through the lower back, middle back, and glutes. The arms can remain extended or rest beside the body.
Training context
Areas involved in Child's Pose
The position lengthens the back while the hips move toward the heels. Arm placement changes the feel, with extended arms adding more reach through the upper back and lats.
Knee and ankle comfort should guide the setup. A cushion beneath the knees, support between the hips and heels, or a wider knee position may make the pose more comfortable.
Technique overview
Settle back without forcing the knees
Begin on all fours and slowly move the hips toward the heels. Extend the arms forward or place them beside the body, then rest the forehead on the floor or a support. Breathe normally and remain only while the position feels comfortable. Rise gradually rather than pushing quickly through the knees.
Treat this as an overview and use a range, pace, and setup you can control.