Child's Pose
A gentle, restful stretch for the lower back, hips, and shoulders, commonly used as a calming, low-demand movement to close out a session or ease general tension.
Duration
3-5 minutes
Calories
3-5 kcal
Reps × Sets
Hold for 30-60 seconds × 1-2 sets
Rest
Not applicable — a restful, sustained hold
Benefits
Muscles Involved
Lumbar paraspinals, Latissimus dorsi, Hip flexors (passive lengthening)
Equipment Required
Exercise Mat
Step-by-Step Instructions
- 1Kneel on the floor, big toes touching, knees spread comfortably apart.
- 2Sit your hips back toward your heels, and lower your torso forward, extending your arms out in front of you.
- 3Rest your forehead on the floor or a cushion, relaxing your shoulders and back.
- 4Breathe slowly and hold this position.
Breathing: Take slow, deep breaths, allowing your back to gently expand with each inhale.
Common Mistakes
- Forcing the hips all the way back to the heels if that range isn't currently comfortable
- Holding tension in the shoulders instead of consciously relaxing them
Safety Tips
- This is meant to feel restful and gentle — modify the position (wider knees, a cushion under the hips) for genuine comfort rather than forcing a specific shape
Contraindications — Do Not Do This Exercise If
- Recent knee surgery limiting this kneeling position, before clearance
- Advanced pregnancy where this position feels uncomfortable — modify or substitute as needed
- Significant knee osteoarthritis pain in this position
Stop Immediately If
- Sharp knee pain
- Significant dizziness when lowering the head, especially if this is a known issue for you
Progressions
Harder (Progression)
Walk the hands further forward for a deeper stretch through the shoulders and back.
Easier (Regression)
Place a cushion between your hips and heels if the full range isn't yet comfortable.
Scientific Evidence
Child's pose is a widely used, gentle rest position in yoga-based and general flexibility practice, commonly recommended for its low physical demand and calming effect, though it is not typically the subject of dedicated randomized clinical trials given its passive, restful nature.⁸
A genuinely good way to end a session — there's real value in giving the body a calm, restful position, not just active exercise. — Dr. Vishal Nigam
Frequently Asked Questions
Related Exercises
References
- 1. North American Spine Society Section on Interdisciplinary Spine. Therapeutic exercise following lumbar spine surgery: a narrative review.
- 2. American College of Obstetricians and Gynecologists. Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period.
- 3. American Physical Therapy Association. Clinical Practice Guidelines: Neck Pain (2017); Patient Education: Core Strengthening for Spine Health; Shoulder Impingement and Postural Exercise.
- 4. American Academy of Orthopaedic Surgeons. Clinical Practice Guideline: Management of Osteoarthritis of the Knee; OrthoInfo: Thoracic Spine Conditions, Hip Impingement.
- 5. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour.
- 6. American College of Sports Medicine. Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults (2026); Guidelines for Exercise Testing and Prescription — Flexibility Recommendations.
- 7. North American Spine Society. Patient Education: Understanding Sciatica; Diagnosis and Treatment of Degenerative Lumbar Spinal Stenosis.
- 8. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour — Older Adult Recommendations.
- 9. Carenyx Knowledge Library. Understanding Slip Disc (01-understanding-slip-disc.md); Understanding Sciatica (02-sciatica.md) — reused directly, not re-derived.