About this exercise
A relaxing yoga pose that gently stretches the lower back, hips, thighs, and ankles while calming the mind and relieving tension in the body.
Child pose
Step by step instructions, muscle activation and variants for the Child pose.
Easy
How to Perform
- Start on your hands and knees in a tabletop position.
- Sit back onto your heels while extending your arms forward on the floor.
- Lower your chest toward the ground, resting your forehead on the mat.
- Keep your arms stretched out or alongside your body with palms facing up.
- Hold the pose for 20–30 seconds, breathing deeply, and return to a kneeling position when ready.
Muscle Activation
Secondary
NeckInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Child pose
The Child pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.