Child's Pose
More mobility. Less tension. Stronger you.
A gentle stretch that calms the mind, releases tension, and restores your body. Child's Pose is a resting yoga stretch that lengthens the spine and opens the hips — a position that helps your body reset and recharge. Great for improving flexibility, relieving stress, and supporting recovery and overall well-being.
Benefits
- Stretches and lengthens the back, shoulders, and hips
- Relieves stress and promotes relaxation
- Improves spinal flexibility
- Opens the hips and improves mobility
- Helps reduce fatigue and calms the mind
- Supports recovery and overall well-being
- Great for all fitness levels
Muscles worked
Step by step
Start
Begin on your hands and knees in a tabletop position. Wrists under shoulders, knees under hips.
Sit back
Slowly sit your hips back toward your heels and extend your arms forward. Walk your hands out in front of you.
Lower down
Lower your chest toward the ground and rest your forehead on the mat (or a cushion).
Relax
Let your hips sink back, arms extended or alongside your body. Relax your shoulders and neck.
Hold & breathe
Hold for 30–60 seconds (or longer). Breathe deeply and enjoy the stretch and calm.
Do it right.
- Breathe deeply and focus on relaxing
- Let your hips sink back toward your heels
- Use a cushion under your forehead if needed
- Keep your shoulders relaxed and soft
- Stay in a pain-free range
- Hold longer for greater benefits
Common mistakes to avoid
- Hips not reaching heels
- Arms not extended
- Shoulders tensed up
- Holding your breath
When to do it
- After workouts
- During or after stressful days
- Before bed
- During warm-ups or cool-downs
- As part of your daily routine
Add to your routine
- After strength or cardio workouts
- During mobility or yoga sessions
- Before bed to unwind
- On rest days for recovery
- Anytime you need a reset
How much, how often
| Goal | Hold time | Reps | Frequency |
|---|---|---|---|
| Relaxation / stress relief | 1–3 min | 1–2 | Daily |
| Flexibility | 45 sec–2 min | 1–3 | Daily |
| Recovery / cool down | 1–3 min | 1–2 | After workouts |
| Better sleep | 2–5 min | 1 | Before bed |
Listen to your body. Stay as long as it feels good and helps you relax.
Tips for best results
- Breathe deeply and focus on relaxing
- Let your hips sink back toward your heels
- Use a cushion under your forehead if needed
- Keep your shoulders relaxed and soft
- Stay in a pain-free range
- Hold longer for greater benefits