Child's Pose

How to do it

1. 01Get on your hands and knees, walk your hands in front of you.
2. 02Lower 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. 03Once 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.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.