Child's Pose
A restorative yoga pose that gently stretches the back, hips, and thighs to promote relaxation and stress relief; commonly used as a resting position between poses or for recovery.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Quads, Shoulders, Abs
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
8/10Erector Spinae
Lats
7/10Teres Major
Glutes
6/10Glute Max
Quads
5/10Rectus Femoris
Shoulders
4/10Rear Delts
Abs
3/10Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Rest in a neutral seated position between holds
How to Perform
Kneel on a yoga mat with knees hip-width apart or wider, big toes touching, and sit your hips back toward your heels.
- Exhale and fold your torso forward between your thighs.
- Lower your forehead to the mat or a prop for support.
- Extend your arms forward with palms down or rest them alongside your body with palms up.
- Relax your entire body into the pose.
- Breathe deeply and hold for 30 seconds to several minutes.
- Inhale to slowly lift your torso back to kneeling.
Coaching Tips
Form Cues
- Relax shoulders away from ears
- Breathe into your back
- Soften your gaze downward
- Keep neck neutral
- Allow hips to settle
- Press thighs gently into belly
Breathing
Inhale deeply to expand your belly against your thighs, exhale to release tension and sink deeper.
Tempo
0-0-5
Range of Motion
Fold forward until your chest rests on your thighs and forehead touches the floor; hips stay over heels without forcing.
Safety
Safety Notes
- Modify for knee pain with padding under knees
- Use props for head support if forehead doesn't reach
- Avoid if acute back injury; consult professional
- Widen knees during pregnancy to avoid abdominal pressure
- Do not perform right after eating
- Keep neck relaxed to prevent strain
Spotting
No spotting required; self-monitor comfort and use props for support.
Common Mistakes
- Forcing forehead to floor causing neck strain
- Rounding upper back excessively
- Tensing shoulders during hold
- Knees too close causing abdominal compression
- Holding breath instead of relaxing
- Pushing through knee discomfort
When to Avoid
- Knee injuries
- Shoulder injuries
- Acute back injuries
- Pregnancy without modification
- Recent eating or digestive upset
Flexibility Needed
- Basic knee flexion
- Hip flexion comfort
- Spinal flexion range
Build Up First
- Familiarity with kneeling posture
- Ability to breathe deeply while folded
Also known as
Balasana, Shishuasana
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Supine Spinal Twist Pose
Bodyweight
Obliques, Lower Back
Tiger Pose
Bodyweight
Lower Back
Resistance Band Barbell Deadlift
Barbell, Bands
Glutes, Hamstrings
Scorpion Stretch
Bodyweight
Lower Back
Seated Toe Touches
Bodyweight
Hamstrings, Lower Back
Kettlebell Farmer's Walk
Kettlebell
Forearms, Traps
Barbell Rack Pull
Barbell, Squat Rack
Glutes, Lower Back
Barbell Seated Good Morning
Barbell, Squat Rack
Lower Back
Barbell Snatch-Grip Deadlift
Barbell
Hamstrings, Glutes
Barbell Zercher Carry
Barbell, Squat Rack
Abs, Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
