Kneeling on the mat, sit back on your hips to rest on your heels. Lower your chest onto your thighs.
Extend your hands in front of your head and stretch.
BEGINNER
The Child’s Pose is a relaxing stretch that can be done at any point to alleviate tension in the back and hips created during your workout.
Kneeling on the mat, sit back on your hips to rest on your heels. Lower your chest onto your thighs.
Extend your hands in front of your head and stretch.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• A release of tension in the neck, back, and hips.
AVOID
• Rushing the pose. It can take a few minutes to allow your body to deepen into the full stretch.
BEST FOR
• latissimus dorsi
• trapezius
• quadratus lumborum
• deltoideus
• rhomboideus
• teres major
• serratus anterior
• gluteus maximus
QUICK GUIDE
TARGET
• Lower back
BENEFITS
• Stretches and relaxes the back
NOT ADVISABLE IF YOU HAVE
• Knee injury