Child's Pose
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight, Mat
Primary muscle group
Erector Spinae, Latissimus Dorsi
Secondary muscle groups
Gluteus Maximus, Adductors
Movement pattern
Kneeling Flexion Rest
Training goal
Recovery, Mobility
Sport
General Athletic Development, Bodybuilding, Active Ageing
Overview
How to Perform
- Kneel with the big toes together and knees wide.
- Sit the hips back toward the heels.
- Walk the hands forward and rest the forehead on the floor.
- Breathe slowly into the back of the ribs.
Coaching Cues
- Let the hips be heavy toward the heels.
- Long arms stretch the lats; arms by the sides is more restful.
- Every exhale sinks you slightly deeper.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
1 to 3 holds of 30 to 60 seconds at the end of the session.
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