Child's pose
Also called resting pose, kneeling back stretch
- Works
- Lower back · erector spinae
- Sides of the back · latissimus dorsi
- Buttocks · gluteus maximus
- Needs
- No equipment
Setup
Kneel on a mat with your big toes touching and your knees apart.
Steps
- Sit your hips back toward your heels.
- Walk your hands forward and rest your forehead on the floor or a cushion.
- Let your back relax.
- Hold for the time you chose.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
Along your back and in your hips.
Common mistakes
- Forcing the hips down to the heels.
- Tensing the shoulders.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your knees ache; put a cushion between your heels and buttocks.