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Child Pose

Difficulty: ⭐ Beginnercore

Home Setup

Use a folded blanket or towel under your knees for cushioning and another under your forehead if it doesn't comfortably reach the floor

Yoga mat or carpetFolded blanket or towelPillow (optional)

💡 Pro tip: Place a pillow between your hips and heels if you have tight hips or knee discomfort

Gym Setup

Yoga mat in a quiet area with enough space to extend arms forward

Safety: Avoid this pose if you have knee injuries or are pregnant without proper modifications

💪 Muscles Worked

Latissimus DorsiSpinal ErectorsGluteus MaximusHip FlexorsAnkles

⭐ Why This Exercise?

Child Pose is a foundational restorative posture that gently stretches the hips, thighs, and ankles while releasing tension in the back, shoulders, and neck. It promotes relaxation, reduces stress and fatigue, and can help relieve back and neck pain when practiced regularly.

Make It Easier

Regressions for building up strength

1. Child Pose with Knees Wide

yoga mat

Reduces hip compression and allows belly to sink between thighs for easier breathing

2. Child Pose with Bolster Support

yoga mat + bolster or stacked pillows

Elevates the torso to reduce hip and ankle flexibility demands

3. Seated Forward Fold on Chair

chair

Provides similar spinal flexion benefits without kneeling or ankle flexibility requirements

Make It Harder

Progressions for advanced athletes

1. Extended Child Pose with Active Reach

yoga mat

Adds active shoulder and lat engagement by pressing palms down and reaching forward

2. Thread the Needle Child Pose

yoga mat

Adds spinal rotation and deeper shoulder stretch by threading one arm under the body

3. Child Pose to Cobra Flow

yoga mat

Creates dynamic movement between flexion and extension, building core control and spinal mobility

↕️ Similar Movements

Cat-Cow Pose
Complementary spinal mobility exercise alternating between flexion and extension
Downward Facing Dog
Similar posterior chain stretch with inverted hip hinge position
Seated Forward Fold
Similar spinal flexion and hamstring stretch in seated position
Puppy Pose
Similar arm extension with elevated hips for deeper shoulder stretch
Corpse Pose (Savasana)
Alternative restorative pose for relaxation and stress relief

Form Checklist

✓Sit back on your heels with big toes touching and knees together or apart
✓Fold forward from the hips, extending arms overhead or resting them alongside your body
✓Rest your forehead on the mat and breathe deeply into your back body
✓Relax your shoulders away from your ears and soften your jaw
✓Keep your hips heavy toward your heels throughout the pose

Common Mistakes

  • •Holding tension in shoulders and neck instead of fully relaxing
  • •Lifting hips away from heels, reducing the hip stretch and spinal decompression
  • •Holding breath or breathing shallowly instead of taking deep, relaxing breaths
  • •Forcing forehead to floor when flexibility doesn't allow, creating neck strain

📈 When to Progress

Progress when you can comfortably hold the pose for 2-3 minutes with hips resting on heels, forehead reaching the floor without props, and can maintain deep, relaxed breathing throughout