Child Pose
Description
This exercise involves kneeling on the ground and sitting back on your heels while reaching your arms forward and lowering your head to the ground. It is a gentle stretch for the back, hips, and thighs, and can also help to calm the mind and reduce stress.
Muscle Group
Equipment Required
Child Pose Instructions
- Start on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips.
- Lower your hips back towards your heels, keeping your arms extended in front of you.
- Rest your forehead on the floor and relax your entire body.
- Breathe deeply and hold the pose for 30 seconds to 1 minute.
- To release the pose, slowly walk your hands back towards your knees and sit up.
Child Pose Form & Visual
Child Pose Benefits
- Relieves stress and anxiety
- Stretches the hips, thighs, and ankles
- Helps to reduce back and neck pain
- Improves digestion and relieves constipation
- Calms the mind and promotes relaxation
- Can be done easily at home or in a yoga class
Child Pose Muscles Worked
- Latissimus dorsi
- Trapezius
- Rhomboids
- Erector spinae
- Glutes
- Hamstrings
- Quadriceps
Child Pose Variations & Alternatives
- Extended Child Pose
- Thread the Needle Pose
- Side Child Pose
- Upward Facing Child Pose
- Downward Facing Child Pose
