Also known as: balasana pulses, balasana pulse, child pose stretch, child pose mobility

What is Child Pose Pulses?

Child Pose Pulses are a gentle mobility exercise performed from child's pose that uses small forward pulses to open the shoulders and engage the core. Primarily targeting the shoulders and core, this easy-level move is suitable for beginners and warm-ups to improve shoulder range of motion and chest openness.

How to Do Child Pose Pulses

  1. Kneel back: Begin kneeling with knees wider than hips and big toes touching; sit back onto your heels with a neutral spine and relaxed hips.
  2. Fold forward: Fold your torso over your thighs, extend arms overhead and rise onto your fingertips while keeping head neutral and gaze toward the floor.
  3. Engage core: Breathe steadily and lightly engage your core to support the spine; avoid collapsing the lower back and keep ribs lowered.
  4. Pulse slowly: Press fingertips down and perform small controlled forward pulses, lowering the chest slightly toward the floor while maintaining shoulder openness.
  5. Breathe and reset: Continue pulses for set time, breathing deeply; stop if sharp pain occurs. To finish, slowly release hands and sit upright to neutralize shoulders.

Muscle Groups

Core, Shoulders

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. Extend straight arms overhead, & get up onto your fingertips. Keep your head neutral, looking toward the floor, & perform gentle pulses. Press down with your fingers, and try to open up your shoulders, pulsing your chest to the floor.
Repeat for time.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Child Pose Pulses?

Child Pose Pulses improve shoulder mobility, chest openness and gentle core engagement while promoting relaxation and thoracic mobility. They work well as a warm-up or cooldown to reduce shoulder tension and prepare the upper body for pressing movements.

What common mistakes should I avoid when doing these pulses?

Avoid forcing range of motion, rounding the lower back, locking the elbows, or holding your breath. Keep movements small and controlled, maintain neutral spine alignment, and stop if you feel sharp pain or nerve-like sensations.

How can I progress or modify this exercise?

Modify by reducing pulse range, supporting hips on a cushion, or placing hands on yoga blocks. Progress by increasing pulse duration, deepening the chest reach, or combining with puppy pose pulses and band-assisted shoulder openers.