Child's Pose
A restful, restorative stretch that gently lengthens the lower back and hips while encouraging slow, calming breathing.
Demonstration video coming soon
A guided YouTube video will appear here once it's available.
Step-by-Step Instructions
Begin on your hands and knees.
Bring your big toes together and widen your knees slightly.
Sit your hips back toward your heels and reach your arms forward.
Rest your forehead on the mat or a cushion.
Breathe slowly and hold for 30–60 seconds.
Benefits
- Gently decompresses the lower back
- Stretches the hips and lats
- Promotes relaxation and calm breathing
- Easy to add to a daily routine
Precautions
- Ease into the stretch — never force it
- Place a cushion under the hips or forehead for comfort
- Modify if you have knee discomfort
Common Mistakes to Avoid
- ✕Lifting the hips off the heels and losing the stretch
- ✕Straining the neck instead of resting the forehead
- ✕Holding tension instead of relaxing into it
Make it harder
- Walk the hands to one side for a lateral stretch
Make it easier
- Place a rolled towel behind the knees
- Support the torso on a pillow
Related exercises
Cat-Cow Stretch
A gentle, flowing spinal mobility exercise that alternates between arching and rounding the back to ease stiffness and warm up the spine.
Bird Dog
A core-stability exercise that trains the muscles supporting your spine by extending opposite arm and leg while keeping the torso still.
Piriformis Stretch
A targeted stretch for the deep glute muscles that can contribute to hip and sciatic-type discomfort when tight.