Smart Workout Diary

Child's Pose

Child's Pose is a gentle kneeling yoga posture in which the torso rests forward over the thighs with the arms extended or relaxed alongside the body. It gently lengthens the back, hips, and shoulders while encouraging calm breathing and relaxation. It can support mobility, recovery, and stress relief.

Demonstration

Child's Pose — demonstration 1
Child's Pose — demonstration 2

Instructions

  1. Start on all fours with your hands under your shoulders and knees under your hips.
  2. Bring your hips back toward your heels, allowing your knees to separate comfortably while keeping your big toes near each other.
  3. Lower your torso between or onto your thighs and let your forehead rest gently on the floor or a comfortable support.
  4. Position your arms extended forward with relaxed shoulders, or rest them alongside your body with palms facing up.
  5. Breathe slowly into the back and sides of your rib cage, relaxing your jaw, neck, and shoulders.
  6. Hold comfortably, then press through your hands and return to all fours slowly. Do not force your hips, knees, or forehead into position.
Muscle Group
Back
Other Muscle Groups
Shoulders, Glutes
Type
Yoga
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize comfort: Place a cushion or folded towel under your forehead if it does not reach the floor comfortably.
  2. Adjust knee width: Widen the knees to make more room for the torso, or keep them closer for a different stretch sensation.
  3. Keep shoulders relaxed: Do not force the arms forward or shrug toward the ears.
  4. Use easy breathing: Stay only as long as you can breathe smoothly without discomfort in the knees, hips, or shoulders.
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