Moving Child Pose
Gentle stretch that improves flexibility and relaxation by flowing between tabletop and child's pose. Perfect for beginners!
The Moving Child Pose mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Moving Child Pose Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lats (latissimus dorsi); Deep Core (transverse abdominis)
Moving Child Pose Variations and Alternatives
How to do the Moving Child Pose
Starting Position:
Begin on your hands and knees in a tabletop position.
Your hands should be placed shoulder-width apart, with fingers spread wide for stability.
Keep your knees hip-width apart.
Transition to Child's Pose:
Exhale slowly as you lower your hips back towards your heels.
Allow your forehead to rest gently on the ground.
Extend your arms out in front of you, palms facing down.
Movement:
Inhale and begin to slide your hands forward, lengthening your spine.
Gently shift your weight forward, bringing your upper body back into the tabletop position.
Keep your core engaged to support your back.
Return to Child’s Pose:
Exhale again and return your hips back towards your heels, relaxing into the Child's Pose.
Maintain the length in your arms and let your torso relax down.
Repetition:
Repeat this movement for 5 to 10 cycles, moving smoothly between Child's Pose and tabletop position.
Focus on your breath, inhaling as you move forward and exhaling as you sit back.
Ending the Exercise:
To finish, return to a seated position on your heels and take a moment to breathe deeply.
You can sit with your legs crossed or extend them out in front of you for a few moments before concluding.
Tips:
Ensure that your movements are gentle and controlled to avoid strain.
If you feel discomfort in your knees, consider placing a folded blanket under them for support.
Keep your neck relaxed; avoid tensing your shoulders.
Moving Child Pose FAQs
What muscles does the Moving Child Pose work?
The Moving Child Pose mainly works the core, with help from the back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Moving Child Pose?
None. The Moving Child Pose is a bodyweight exercise, so you can do it anywhere.
What are some Moving Child Pose variations and alternatives?
Similar exercises include the Cat Cow Stretch, Shift Back Child Pose, Child Pose to Cat-Cow Stretch and Arm Child Pose Rotation.
Training calculators
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