Child's Pose

Back, LatsBodyweight

Child's Pose is the ultimate move to release back tension and reset your entire body after a long day or a tough workout.

How to do it

1Kneel on the floor with your knees slightly wider than hip-width and big toes touching.

2Sit your hips back onto your heels, letting your spine lengthen naturally.

3Fold forward, extending your arms straight out in front or letting them rest alongside your torso with palms up.

4Rest your forehead on the mat, a block, or a pillow, allowing your neck to fully release.

5Relax into the pose, sinking deeper toward the floor with every exhale.

Common mistakes

Holding tension in your shoulders or neck instead of letting go.

Pressing too hard into your knees and causing joint discomfort.

Forcing an active reach instead of surrendering weight to gravity.

Holding your breath or taking shallow breaths that prevent full relaxation.

Breathing

Breathe slowly and deeply through your nose, expanding into your belly and lower back. Sink deeper into the stretch with each exhale.

Make it harder or easier

If your hips don't reach your heels, place a pillow or folded blanket under your glutes for support.

If your forehead doesn't rest comfortably on the floor, support it with a yoga block or stacked hands.

To stretch your lats, walk your fingertips as far forward as possible while keeping your hips grounded on your heels.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.