How to Do Child's Pose

Learn how to do the Child's Pose with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

Difficulty: Beginner   Equipment: No equipment

Muscles worked

back, shoulders, hips

How to do it: step by step

1. Kneel on the floor with big toes touching and knees spread wide.
2. Sit your hips back toward your heels.
3. Walk your hands forward on the floor, lowering your chest between your thighs.
4. Rest your forehead on the floor or on your stacked fists.
5. Relax your shoulders and let your back round gently.
6. Breathe deeply and hold for 30 seconds or longer.

Tips

• Place a pillow between your thighs and calves if your knees are tight.
• Reach your hands far forward to deepen the stretch along your sides.

General fitness information only, not medical advice. Check with a professional if you have health concerns.

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Frequently asked questions

What muscles does the Child's Pose work?

The Child's Pose mainly works the back, shoulders, hips.

How many reps of the Child's Pose should I do?

Hold each stretch for 20 to 30 seconds per side and repeat 2 to 3 times. Move gently and never force a position that causes pain.

Is the Child's Pose good for beginners?

Yes. The Child's Pose is beginner friendly, so start with light effort and focus on form before adding reps.