Child's pose: how to do it
A resting stretch where you sit back toward your heels and fold forward over your knees. Works: lower back, hips, relaxing and breathing.
How to do it
- Get down onto a mat or folded towel on a non-slip floor, on your hands and knees.
- Spread your knees wide and bring your big toes together.
- Breathe out and sit your hips back toward your heels.
- Rest your arms forward on the floor, or place them by your sides, and let your forehead rest down.
- Stay for 30 seconds, breathing slowly into your back, then walk your hands in and come up.
As you go
- Let your body get heavy and your shoulders drop.
- Breathe slowly into your back. Never hold your breath.
- Go only as far back as feels comfortable. Do not force your hips down.
What it works
- Works
- lower back, hips, relaxing and breathing
- Position
- On the floor
- Have nearby
- a mat, a sturdy chair
- Effort
- Gentle
An easier and a harder version
Put a pillow or folded blanket under your hips, or use the seated version.
Stay for 60 seconds, or walk your hands a little farther forward.
Sit on a sturdy chair with no wheels, its back against a wall, your feet flat and a little wider than your hips. Breathe out and fold forward over your thighs, resting your hands on your legs or letting them hang. Stay for 30 seconds, breathing slowly, then roll up slowly.
Take care
- Knees: if your knees feel pinched, widen them more, put a folded towel behind them, or use the seated version.
- Hips: use a pillow under your hips if they do not reach your heels.
- Back: if your lower back aches, come up a little.
Where it is in the plans
In our calisthenics plan: 15 of 28 days, first on day 1, Push and plank.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Calisthenics plan | 15 of 28 days: 1, 4 to 5, 7 to 8, 11 to 12, 14 to 15, 18 to 19, 21 to 22 and 25 to 26 | Day 1, week 1: Push and plank | 1 min 15 s |
| Calisthenics plan, round 2 | 13 of 28 days: 1, 5, 7 to 8, 11 to 12, 14 to 15, 18 to 19, 21 to 22 and 26 | Day 1, week 1: Off your knees | 1 min 15 s |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 1 | 1 | 1 min 15 s | Knees wide, sit back, rest. |
| 2 | 8 | 1 min 15 s | Knees wide, sit back, rest. |
| 3 | 15 | 1 min 15 s | Knees wide, sit back, rest. |
| 4 | 22 | 1 min 15 s | Knees wide, sit back, rest. |
In the plan, this move plays as a looping video with a spoken cue.
Child's pose: day 1 of a 28-day calisthenics plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.