Stretching

Child's Pose

The child's pose is a beginner stretching exercise for your lower back, using just your body weight.

Main muscles
Lower back
Also works
Glutes, Middle back
Equipment
Body weight
Level
Beginner
Child's Pose, starting position
Start
Child's Pose, end position
Finish

How to do it

  1. Get on your hands and knees, walk your hands in front of you.
  2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
  3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Alternatives to the child's pose

Cat Stretch Body weight Dancer's Stretch Body weight Hug Knees To Chest Body weight Standing Pelvic Tilt Body weight Superman Body weight Crossover Reverse Lunge Body weight