Child’s pose is a restorative position that gently decompresses the lumbar spine, stretches the lats and paraspinals, and activates the parasympathetic nervous system. It is an ideal recovery pose between sets or at the end of a training session.

Setup

  1. Kneel on the floor with your big toes touching and your knees spread about hip-width apart (or wider for a deeper hip stretch).
  2. Sit your hips back toward your heels as far as they will comfortably go.
  3. Walk your hands forward along the floor, reaching your arms out in front of you. Let your forehead rest on the ground (or a folded towel).
  4. Relax your entire body into the position. Breathe slowly and deeply into your lower back and ribcage.

Coaching Cues

What to feel:

  • A gentle lengthening along the entire spine, especially the lower back
  • A stretch through the lats and shoulders as your arms reach forward
  • Deep, relaxed breathing expanding the back of your ribcage

Common mistakes:

  • Forcing the hips down when they are too tight to reach the heels — place a cushion between your hips and calves
  • Holding tension in the neck and shoulders — let everything relax
  • Shallow breathing — use this as an opportunity to practice diaphragmatic breathing

Programming

Parameter Recommendation
Hold time 30-90 seconds
Sets 1-3
Frequency Daily, or as needed for recovery
When to do it Post-workout, evening routine, between sets of heavy lifts

Progressions

  1. Beginner: Knees together, arms by your sides (resting pose).
  2. Intermediate: Wide-knee child’s pose with arms extended forward as described.
  3. Advanced: Thread one arm under the body for a rotational stretch, or place your hands on a foam roller and let it roll forward as you sink deeper.