Shift Back Child Pose
Gentle back stretch to release tension. Sink, breathe, & relax in this variation of Child's Pose. Perfect for stress relief!
The Shift Back Child Pose mainly works the lower back and core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Shift Back Child Pose Muscles Worked
Primary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Obliques
Shift Back Child Pose Variations and Alternatives
How to do the Shift Back Child Pose
Child Pose Back Shift Stretching
Positioning
Starting Position: Begin by kneeling on the floor. Keep your knees hip-width apart and your big toes touching.
Sit Back: Gently lower your hips towards your heels. If your thighs are large or you feel discomfort in your knees, you can place a folded blanket or cushion under your hips for support.
Reach Forward: Extend your arms forward on the floor, keeping them shoulder-width apart. Your palms should be flat on the ground.
Movement
Stretch: As you breathe in, lengthen your spine. As you breathe out, sink deeper into the pose, allowing your torso to relax closer to the ground. Let your forehead rest on the floor.
Hold the Position: Maintain this pose for 30 seconds to a few minutes. Focus on breathing deeply and feeling the stretch along your spine and shoulders.
Return to Starting Position: To come out of the pose, engage your core muscles and gradually lift your torso back to a kneeling position.
Tips
Keep your neck relaxed and shoulders away from your ears.
If your arms are feeling tight, you can also rest them alongside your body with palms facing up.
Remember to breathe slowly and deeply throughout the stretch to enhance relaxation.
This stretch is excellent for relieving tension in the back and promoting relaxation.
Shift Back Child Pose FAQs
What muscles does the Shift Back Child Pose work?
The Shift Back Child Pose mainly works the lower back and core, with help from the back. The main muscles are the erector spinae and rectus abdominis.
What equipment do you need for the Shift Back Child Pose?
None. The Shift Back Child Pose is a bodyweight exercise, so you can do it anywhere.
What are some Shift Back Child Pose variations and alternatives?
Similar exercises include the Body Extension, Child Pose to Cat-Cow Stretch, Arm Child Pose Rotation and Child Pose Arms-To-The-Side.
Training calculators
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