Child's Pose

The child’s pose is a beneficial yoga position that encourages rest, relaxation, and a physical and mental refresh. It stretches the muscles of the spine, hips, and thighs by enabling an opening of the lower back. This makes the pose beneficial for helping reduce chronic lower back pain.

It is a versatile, simple exercise, making it beneficial for fitness enthusiasts of all levels. It is also a valuable addition to other cool-down exercises after a workout to stretch the muscles, aiding recovery. Learn more about it below.

How To Do

  1. Begin by kneeling on the floor with your knees spread about hip-width apart and hands flat in front of you. 
  2. Inhale and engage your core.
  3. Exhale and slowly lower your hips back until your buttocks are resting on your heels. Your arms should extend out in front of you, palms facing down.
  4. Rest your forehead on the ground, relax, and focus on breathing into the posture.
  5. Remain in this position for several breaths to achieve the therapeutic benefits. 
  6. To release, gradually lift your torso, and move back to a kneeling position with palms flat in front of you.

Tips From Expert

  • Inhale and engage your core as you lower into the stretch. As you reach the pose, slowly exhale. 
  • Ensure you don’t hold your breath at any stage during the pose. You should use a controlled breathing pattern according to your body position.
  • At the starting position, your hands should be directly under your shoulders with your head facing the floor. Your legs should stay in the same position as you move your hips,
  • Gently lower your torso down to your legs as you stretch your arms in front of you.
  • Your chest should be resting on your thighs at the bottom position.
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Optimal Sets and Reps

The child’s pose is more of a static stretch than an exercise with specific sets and reps. However, the table below can serve as a guide for how frequently to visit the pose based on your workout.

Training Type Sets Duration
Strength Training 1–3 30–60 seconds each
Hypertrophy 1–3 30–60 seconds each
Endurance Training 2–3 30–60 seconds each
Power Training 1–2 30–60 seconds each
Optimal Sets & Reps of Child's Pose

How to Put in Your Workout Split

The child’s pose is a beneficial posture with multiple programming options, depending on your fitness goals. It is effective at improving lower back flexibility and stretching the abs, thighs, and hips.

  1. Warm-Up Routine — The child’s pose is a valuable warm-up stretch to prep the back, hips, and shoulders before an upper body lift. It can be incorporated after dynamic stretches like cat cow to warm up the spine before transitioning to the workout. 
  2. Cool-Down Routine — The child’s pose is a great option as part of a cool-down or post-workout stretch. It helps to bring the heart rate down and increase flexibility in the muscles worked during the workout. Program it after a full body lift before your static stretches for optimal results.
  3. Core And Mobility Workout — You can program the child’s pose as part of a core and mobility workout to improve flexibility in the hips, lower back, and abdominals. It is a great addition to ab stretches, hip openers, and spinal twists to improve core and spinal mobility.

Primary Muscle Groups

Erector Spinae

Muscles that span the entire length of your spine on either side.

Erector Spinae

The erector spinae comprises a group of muscles that run along the spine. They originate from the sacrum extending to the lower back and neck. It is composed of three main muscle groupings: the iliocostalis, the longissimus, and spinalis.

The erector spinae is primarily activated during the child’s pose to extend the lower back, supporting spinal stability and posture alignment. The muscles contract during the pose to keep the spine neutral and protect against straining the lower back. 

The child’s pose is a very effective addition to the lower back stretches for improving spinal flexibility and mobility.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Anterior Deltoid

Muscles located at the front of your shoulder region

Gluteus

The gluteus muscles consist of three muscles located in the buttocks region: the gluteus maximus, gluteus medius and gluteus minimus. They are crucial for many daily movements involving the hips and thighs, like walking, lifting heavy objects, and climbing upstairs. They also actively support hip rotation and stabilization.

The child’s pose activates the gluteus as a secondary mover as it contracts to pull the hips back during the extension. It also works to stabilize the pelvis and maintain control throughout the pose.

Latissimus Dorsi

Your latissimus dorsi, also known as your lats, make up a large portion of your back muscles. They are responsible for shoulder extension, adduction, and internal rotation. This refers to bringing your arm down, across, and into your body.

The lats contract eccentrically as a secondary mover during the child’s pose by extending as you push your hips back. They provide support to the spinal column to maintain alignment and stability. The child’s pose is a very effective back stretch and opener for the latissimus dorsi, a prominent upper back muscle.

Quadriceps

The quadriceps are a group of muscles located at the front of the thigh. They are the prime extensors of the knee and play an active role in movements involving straightening the leg.

The quadriceps provide support during the child’s pose, stabilizing the knee as the hips are lifted and pulled back. They also engage to keep the knees steady and aligned with the hips throughout the movement. 

Hip Adductors

The hip adductors are a group of muscles located on the inner thigh. They work to bring the leg toward the middle of the body. They are stabilizer muscles that support the glutes, hamstrings, and pelvis during extension and lifting movements.

During the child’s pose, the hip adductors stabilize the thighs and keep the knees aligned with the hips. As they are only in a supporting role, the hip adductors do not contract concentrically or eccentrically. Instead, they maintain stability, balance, and proper form throughout the pose.

Serratus Anterior

The serratus anterior is a chest muscle extending from the upper ribs to the middle of the shoulder blade. It supports shoulder stability and movement to extend and contract the shoulders in and away from the body.

The serratus anterior is a secondary mover during the child’s pose but activates in a stretch as the arms extend out. It also helps stabilize the shoulders during the pose to improve mobility and reduce the risk of shoulder injuries.

Anterior Deltoid

The anterior deltoid originates from the lateral part of the collarbone and inserts into the deltoid tuberosity of the humerus. It forms the rounded part of the shoulder and supports during shoulder flexion and extension. It is responsible for raising the arm forward, moving the arm away from the body, and rotating the shoulder.

The anterior deltoid is mainly activated during the child’s pose to stabilize the shoulder joint. This muscle is crucial for maintaining proper form and preventing shoulder injuries. It also helps control the arm movement by stabilizing the triceps.

Upper Rectus Abdominis

The upper rectus abdominus forms the upper section of the rectus abdominus — the long frontal trunk muscle known as “abs.” It spans from the front of the pelvis up to the bottom of the sternum. It is actively involved in all activities requiring core strength and stability.

The upper rectus abdominis supports with spinal flexion during the child’s pose to bring the chest into the knees. It also provides core stabilization to prevent the lower back from arching or dropping out of alignment.

Lower Rectus Abdominis

The lower rectus abdominis forms the lower section of the rectus abdominus. It works closely with the upper section to provide core strength and stability during torso lengthening activities.

The lower rectus abdominus activates to lengthen the torso and protect the lower back as you push your hips back. It engages the core for increased spinal stability to maintain alignment during the extension phase. The pose creates a gentle stretch for the lower abs and encourages relaxation of the torso.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cobra Stretch

Cat-Cow Stretch

Supermans

Dynamic Planks

Bodyweight Single-leg Deadlifts

Bird Dogs

Reverse Plank

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hyperextension

Barbell Seated Good Morning

Barbell Sumo Deadlift

Who Should Do?

General Fitness Enthusiasts

General fitness enthusiasts may experience tightness in the hips, thighs, and lower back while working towards their fitness goals. These muscles support many strength and general aerobic exercises and functional movements like standing, walking, and climbing stairs. It is important to perform gentle stretches for these muscles to support flexibility and recovery.

The child’s pose is an excellent stretch for the hips, thighs, and lower back muscles. It also encourages connection to the breath and promotes mindfulness. This helps create balance for fitness enthusiasts and allows for a rest and recharge from a rigorous exercise routine. 

Individuals With Stress Or Anxiety

Individuals with stress or anxiety often have an overactive nervous system. They are often triggered more easily by everyday stressors activating their “fight or flight” response. These individuals need to find healthy, natural ways to counteract this response and encourage relaxation and rest.

Child’s pose is beneficial for individuals with stress or anxiety because it encourages mindfulness and relaxation. It helps relax muscles of the lower back, spine, hips, and thighs which may hold excess tension contributing to anxiety. It also creates gentle pressure on the forehead stimulating the vagus nerve to calm the nervous system.

Who Should Not Do?

Individuals With Lower Back Pain

Individuals with lower back injuries may have difficulty stretching the back muscles and are prone to pain in that area. The child’s pose requires support from the muscles surrounding the vertebral column to extend the spine and push the hips back. This could exacerbate existing injuries, causing discomfort or delaying recovery. 

Individuals with lower back injuries could risk worsening their condition or delaying recovery. Avoid performing the child’s pose if you have lower back pain before consulting with a physical therapist.

Individuals With Knee Conditions

Those with chronic knee conditions should avoid exercises that load or require support from the knee muscles and joints. There may be muscle imbalances or chronic joint conditions that can lead to increased injury or pain when stressed.

The child’s pose places weight on the knees and requires support from the surrounding joints which could exacerbate chronic knee conditions. Consult with a physical therapist before performing this pose if you have an existing or previous knee condition.

Benefits Of The Exercise

Increases Circulation 

The child’s pose is a rejuvenating posture that creates compression and stretches the muscles of the back, hips, and thighs. This function encourages blood flow and helps increase the delivery of oxygen and nutrients to the muscles. This helps remove toxins and encourage muscle recovery.

By incorporating the child’s pose into your practice, you can increase blood flow and circulation to the stretched muscles. This encourages muscle recovery and releases metabolic toxins and tension which may accumulate during daily activities and exercise.

Improves Flexibility 

The child’s pose lengthens the lower back and encourages spinal mobility and flexibility. It provides support to the vertebral column (spine) and stretches the hips and thighs. It also activates the core to stabilize the lower back and stretch the abdominals.

By incorporating a child’s pose into your routine, you will lengthen and stabilize the lower back, hips, and thighs. This exercise also helps improve hip mobility increasing overall pelvic stability and strength. 

Relieves Muscle Tension 

The child’s pose is a gentle resting posture that helps stretch the lower back, hips, and thighs. It lengthens the spinal column to relieve tension that often builds up in the back and shoulders. It also opens the hips relieving tension in the gluteus and outer hips which can occur from prolonged sitting.

Program the child’s pose into your routine to encourage a gentle stretch to the back muscles, hips, and thighs. These are common areas that carry excess tension. Adding this pose to your regimen can release those muscles promoting rest and relaxation.

Frequently Asked Questions

How long should you hold the child’s pose?

The amount of time to hold the child’s pose depends on your fitness goals and workout routine. However, a general baseline programming is 1–3 times during a workout for 30–60 seconds each.

What does the child’s pose do for you?

The child’s pose is a resting and rejuvenating posture that stretches the lower back, hips, and thighs. It has many benefits including relieving muscle tension, improving circulation, and increasing flexibility in the stretched muscles.

Is the child’s pose bad for the knees?

While the child’s pose has many benefits, it places weight on the knees and surrounding joints. This could create pain or discomfort for individuals with knee conditions.

Is the child’s pose bad for the lower back?

The child’s pose stretches and extends the lower back and spinal muscles. This could cause pain or delay healing for individuals with lower back pain.

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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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