Mobility & stretching

Child's pose

Sitting back towards your heels with arms forward — a resting stretch for the back and hips.

Beginner Low impact Exercise mat
Movement diagram for Child's pose: all fours to child's pose
Original diagram — start and finish positions.

How to do it

  1. Kneel on a mat with big toes together and knees apart.
  2. Sit back towards your heels.
  3. Walk your hands forward and lower your chest towards the floor.
  4. Rest your forehead on the mat or a cushion and breathe slowly.

Form tips

  • Widen your knees to make room for your tummy.
  • Let your breath expand into your back.

Common mistakes

  • Forcing your bottom to your heels.

Easier and harder

Make it easier

Place a cushion between your bottom and heels, or under your chest.

Make it harder

Walk your hands to one side for a side-body stretch.

More mobility & stretching exercises