Child's pose
Child's pose is kneeling with your hips resting on your heels and your arms stretched forward on the floor, forehead down. It stretches the lower back, the sides of the back and the hips, and is a resting position between harder moves.
- Group
- Mobility
- Equipment
- A mat
- A first set
- 30 seconds
How to do it
Start position
Kneel on a mat with your big toes touching and your knees hip-width apart.
The hold
- Sit your hips back onto your heels.
- Walk your hands forward and rest your arms and forehead on the mat.
- Hold still with slow, deep breaths, feeling your back rise and fall.
Tempo
Start with 30 seconds and add time as it gets easier. Breathe slowly the whole time.
Form cues
- Your hips stay on your heels.
- Your hands and forehead stay on the mat.
Common mistakes
- Hips lifting off the heelsWiden your knees a little so your hips can sink back.
- Tense shouldersLet your arms go heavy on the mat and your shoulders drop away from your ears.
- Discomfort in the kneesPut a folded towel behind your knees or under your hips.