Child Pose
A soothing recovery stretch designed to release tension in the lower back, hips, and shoulders. Gently lengthen your spine and find calm with this essential restorative yoga pose.
The Child Pose mainly works the lower back, with help from the glutes & hips and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Child Pose Muscles Worked
Primary
Spinal Erectors (erector spinae)
Secondary
Glutes (gluteus maximus); Lats (latissimus dorsi)
How to do the Child Pose
Setup
Start on your hands and knees in a tabletop position on a yoga mat. Keeping your big toes touching, widen your knees until they are about shoulder-width apart.
Movement
As you exhale, slowly sit your hips back toward your heels.
Extend your arms forward, reaching your fingertips toward the top of the mat while keeping your palms grounded.
Gently lay your chest and forehead down onto the mat, allowing your spine to lengthen.
Relax your shoulders, soften your neck, and hold this position while focusing on deep, rhythmic belly breathing.
Child Pose FAQs
What muscles does the Child Pose work?
The Child Pose mainly works the lower back, with help from the glutes & hips and back. The main muscles are the erector spinae.
What equipment do you need for the Child Pose?
None. The Child Pose is a bodyweight exercise, so you can do it anywhere.
Training calculators
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