Exercise

Child's Pose

Child's pose is a gentle, grounding stretch that opens the hips, lower back, and shoulders while promoting relaxation. Let your weight sink into your hips and allow your head and shoulders to relax, breathing into any areas of tension.

Also called: Balasana, Rest Pose · Equipment: stretching

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How to do it

Step by step

  1. Start on your hands and knees in a tabletop position.
  2. Bring your big toes together and widen your knees to about hip-width apart or wider.
  3. Sink your hips back toward your heels and extend your arms forward, lowering your forehead to the mat.
  4. Keep your arms extended or let them rest by your sides, whichever feels more comfortable.
  5. Hold for 30-60 seconds and breathe deeply.
Muscles worked

What it trains

Mainly Lats, Lower Back.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the child's pose in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.