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Exercise

Child's Pose

Also known as: child pose, childs pose, balasana, resting pose

Child's Pose — position 1Child's Pose — position 2

Child's Pose is an exercise for the lower back. Main target: lower back. Also works: middle back and gluteus maximus. No equipment needed — just your bodyweight.

EquipmentBodyweight
MovementStatic hold
CategoryStretching

Muscles worked

Muscles worked in the Child's Pose: primary in bright, secondary in light
Primary
Lower back
Secondary
Middle backGluteus maximus

How to do it

  1. Get on your hands and knees, walk your hands in front of you.
  2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
  3. Once you settle onto your heels, bring your hands next to your feet and relax. Breathe into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Used in these programs

Daily Stretching and Mobility Routine

15 minutes of full-body stretching: back, hips, hamstrings, shoulders and calves. In the morning or after training.

Beginner · 7 times a week · Home

Similar exercises

Cat Stretch
Bodyweight
Lower back
Crossover Reverse Lunge
Bodyweight
Lower back
Dancer's Stretch
Bodyweight
Lower back
Hug Knees To Chest
Bodyweight
Lower back
Lower Back Curl
Bodyweight
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Superman
Bodyweight
Lower back

Alternatives with other equipment

Lower Back-SMR
Foam roll
Lower back
Pyramid
Exercise ball
Lower back
Hyperextensions (Back Extensions)
Other
Lower back
Rack Pull with Bands
Barbell
Lower back
Lever Back Extension
Machine
Lower back
One-Arm Dumbbell Row
Dumbbell
Middle back
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