What is Child Pose?

Child Pose is a gentle kneeling stretch that folds the torso over the heels to release the hips and quadriceps. This easy mobility pose improves flexibility, reduces low-back tension, and is suitable for beginners seeking a calming recovery or mobility routine.

How to Do Child Pose

  1. Kneel and align: Begin on your knees with big toes touching and knees hip-width or wider; sit back gently onto your heels to establish a stable base.
  2. Spread knees: Widen your knees toward the mat edges so your torso can fold forward comfortably, allowing your hips and quadriceps to soften without forcing the range.
  3. Fold forward: Exhale and hinge from the hips, lowering your chest and forehead toward the floor or a prop while keeping a long, relaxed spine.
  4. Extend arms: Reach arms overhead with palms down for a deeper shoulder stretch, or place them alongside your body for a gentler, restorative variation.
  5. Breathe and relax: Breathe deeply into your hips for 30–90 seconds, letting the chest sink; rise slowly and mindfully to protect your knees and low back.

Muscle Groups

Quadriceps

Description

Sit back onto your heels, from a kneeling position. Knees should be out to your sides so that you can fold your upper body forward, the tops of your feet resting on the floor.
Extend straight arms overhead, palms down.. Keep your head neutral, you can rest your forehead on the floor. Relax in this position, breathe into your hips, & let your chest sink down to the floor as you exhale

Movement Group

Mobility

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Child Pose?

Child Pose stretches the quadriceps, hips, lower back and ankles, promotes relaxation, and improves mobility. It reduces spinal and hip tension, aids recovery after workouts, and supports calming breathwork and stress relief.

What are common mistakes when doing Child Pose?

Common mistakes include forcing the forehead to the floor, tensing shoulders, collapsing the chest, or putting excessive pressure on the knees. Use props, move gently, and stop if you feel sharp pain.

How can I progress or modify Child Pose?

To deepen the stretch, widen the knees and reach arms forward or lower the chest to the mat. To lessen intensity, bring knees closer, use a bolster under hips or forehead, or try reclined/hands-by-side variations.