Child Pose Exercise Guide
Reviewed by Valerie Zeller Printable version
Child’s Pose is a beginner’s yoga pose often performed to rest between more difficult poses. The position stretches the thighs, hips and ankles and helps relax the body and mind.
How to do Child Pose
Starting on your hands and knees with your hands a little further forward than your shoulders, your knees a little wider than your hips and your big toes lightly touching each other. Take your hips towards your heels and your forehead down to the floor. Let everything soften and see if you can allow your hips to sink down to the heels. If your forehead doesn’t reach to the floor, place a thick book underneath it. To come out press into your legs and hands and return to a kneeling position.
A common mistake is to having a feeling of holding or waiting whilst in the pose. Instead we want to let go and soften. It helps to focus on slowing down your breath and to imagine you are sinking deeper to the floor with every exhale.
When you're having difficulty raising your buttocks to touch your knees, put a rolled up pad between your thighs and calves.
When you're hoping, put a bolster beneath your abdomen for protection.
Learn how to do child pose from this step-by-step illustrations:
The muscles used for child pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for child pose are:
- Spinal Erectors
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Child Pose faster?
Child Pose Training and Progressions
Standards and Averages
Wonder how do others perform in Child Pose and how should you?
Child Pose Standards and Averages
Wonder how to work the same muscles with other exercises?
Wonder how to make Child Pose either easier or more challenging?
|Type(s)||Bodyweight, Calisthenic, Strength, Compound|
|Muscles Worked||Abdominals, Quadriceps, Gluteus, Latissimus Dorsi, Erector Spinae, Splenius|
|Difficulty Level(s)||Basic, Easy, Simple|
|Equipment||No Equipment, Mat|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Abs, Quadriceps, Glutes, Spinal Erectors|
|Synergyst muscle(s)||Lats, Splenius|