Smart Workout Diary

Extended Arm Child Pose

Extended Arm Child's Pose is a gentle kneeling yoga stretch in which the hips rest toward the heels while the arms reach forward. It lengthens the lats, upper back, shoulders, and sides of the torso while encouraging relaxed breathing. It can support mobility, recovery, relaxation, and body awareness.

Demonstration

Extended Arm Child Pose — demonstration 1
Extended Arm Child Pose — demonstration 2

Instructions

  1. Start on all fours with your knees about hip-width apart and the tops of your feet on the floor.
  2. Lower your hips back toward your heels, allowing your knees to separate slightly if that makes the position more comfortable.
  3. Walk both hands forward until your arms are straight and your palms rest flat on the floor; keep the arms active without locking the elbows.
  4. Lengthen your spine from the hips through the fingertips, then let your forehead rest lightly on the floor or on a comfortable support.
  5. Breathe slowly into the sides and back of your rib cage, holding the pose without forcing your hips, shoulders, or neck.
  6. Exit gently by walking your hands back and rising slowly to all fours.
Muscle Group
Shoulders
Other Muscle Groups
Upper Back
Type
Yoga
Mechanics
Isometric
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize length over depth: keep reaching forward rather than forcing your hips all the way to your heels.
  2. Keep the neck relaxed: support the forehead if it does not comfortably reach the floor.
  3. Use easy breathing: take slow breaths and reduce the reach if you feel pinching in the shoulders.
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