Child's pose

A resting stretch for the back, hips and shoulders.

• Muscle group: Mobility
• Equipment: Bodyweight
• Difficulty: Beginner

Also known as: Balasana, Child pose, Resting pose, Barnestilling, Hvilestilling

How to do it

1. Kneel on the floor with your big toes together and knees apart.
2. Sit your hips back toward your heels and walk your hands forward along the floor.
3. Rest your forehead down and breathe slowly, holding the stretch.

Common mistakes

• Forcing the hips down when they do not reach the heels; place a cushion under them instead.
• Holding the breath or tensing the shoulders.

Alternatives

• Cat-cow
• Thread the needle
• Downward dog
• Open book stretch
• Lat stretch

Watch a video demonstration on YouTube

“How To Do The Perfect Child's Pose | Taught By A Physical Therapist Physical Therapist” by Rehab and Revive (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.