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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
Body Weight
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
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