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Child's Pose

Lower backBodyweightBeginner
Child's Pose — start position
Start
Child's Pose — finish position
Finish
Muscles worked
PrimaryLower back
SecondaryGlutes, Mid back

How to do it

  1. 01

    Get on your hands and knees, walk your hands in front of you.

  2. 02

    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. 03

    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.

In the app

Child's Pose needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

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

With bodyweight

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