Stretching
Child's Pose
A foundational resting posture designed to release tension in the spine and lengthen the muscles of the lower back.
How to perform.
Follow the sequence — setup is half the lift.
Begin by kneeling on a soft surface or exercise mat with your big toes touching and your knees spread roughly hip-width apart.
Lower your hips toward your heels and sit back comfortably with a straight spine.
Exhale as you lean forward, folding at the hips to lower your torso between your thighs.
Extend your arms forward on the floor with palms facing down and gently rest your forehead against the mat.
Deepen the stretch by reaching your fingertips forward while keeping your sit bones pressed toward your heels.
Hold the position for 30 to 60 seconds while focusing on slow, rhythmic breathing into your back ribs.
Slowly walk your hands back toward your knees to return to an upright seated position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Holding your breath or breathing shallowly into the chest.
- Forcing your forehead to the floor if your hips lift too high off your heels.
- Tensing the shoulders up toward the ears while the arms are extended.
- Rounding the upper back excessively rather than lengthening through the spine.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.