Child Pose

Child Pose

The Child Pose is a popular yoga position that is widely known for its ability to provide relaxation and stretch the lower back, hips, thighs, and ankles. This soothing exercise is performed by assuming a kneeling position with the knees spread apart and the toes touching. As you slowly lower your torso forward, rest your forehead on the floor in front of you and reach your arms overhead with palms facing down. The Child Pose is a gentle and peaceful posture that can be practiced by individuals of all fitness levels. It is particularly beneficial for those who spend long hours sitting or performing activities that put strain on their lower back. The deep stretch achieved in this position helps relieve tension and can improve flexibility in the spine, hips, and thighs. In addition to its physical benefits, the Child Pose is also known to have a calming effect on the mind. It is often incorporated in yoga sequences or used as a resting position between more vigorous poses. By focusing on your breath and letting go of any tension, this pose can promote stress relief and a sense of tranquility. Whether you’re starting your day with a gentle stretch or winding down before bedtime, the Child Pose is an excellent exercise to incorporate into your routine. Adding this relaxing posture to your fitness regimen can help enhance flexibility, alleviate lower back discomfort, and promote a sense of peace and relaxation.


  • Start by kneeling on the floor with your knees hip-width apart and your toes touching.
  • Keep your feet together as you sit back on your heels.
  • With an exhale, slowly lower your torso forward, bringing your chest to rest on or between your thighs.
  • Extend your arms in front of you, lengthening your spine and allowing your forehead to gently rest on the floor.
  • Hold the pose for as long as desired, focusing on your breath and allowing your body to relax.
  • To release the pose, use your hands to walk your torso back up into an upright position.

Tips & Tricks

  • Focus on deep belly breathing and relax your body fully in this pose.
  • Use a pillow or bolster under your forehead to support your neck and allow for a deeper relaxation.
  • Try to sink your hips towards your heels while lengthening through your spine.
  • Extend your arms forward or alongside your body, depending on what feels most comfortable for you.
  • Modification: Keep your knees wider apart to provide more space for your belly and chest to sink closer to the ground.
  • Hold the pose for a few minutes to allow for relaxation and stretching of the lower back, hips, and thighs.
  • Add a gentle rocking motion from side to side to release tension in the lower back.
  • If you have knee problems, place a folded blanket or towel under your knees for support.
  • Listen to your body and adjust the pose as needed to ensure comfort and safety.
  • Child Pose is a great way to rest and restore during your yoga practice or as a way to relax and relieve stress throughout the day.


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