Child’s Pose is a gentle, restorative stretch that benefits everyone—from active individuals to those who spend long hours sitting. It’s perfect for relieving lower back tension, releasing tight hips, opening the chest, and promoting deep relaxation.

How to do it:

Start on your knees:
Begin in a kneeling position with your big toes touching and knees spread apart (or together if more comfortable).

Lower your torso:
Gently sit your hips back toward your heels and lower your torso between (or on top of) your thighs. Let your forehead rest on the floor or a cushion.

Extend your arms:
Reach your arms out in front of you, palms down, or let them rest by your sides with palms facing up—whichever feels more comfortable for you.

Breathe and release:
Take slow, deep breaths. With each exhale, allow your hips, spine, and shoulders to soften further into the stretch. Hold for 30 seconds to a few minutes.

Modify as needed:
If your hips don’t reach your heels comfortably, place a cushion or yoga block between your hips and heels. Tight in the shoulders? Rest your arms beside your body instead of reaching forward. Looking for a side stretch? Walk your hands towards one side or the other (pictured).

Benefits of this stretch

Eases Lower Back Tension:
A gentle stretch for the spine that relieves tightness in the lower back, especially after a long day of sitting.

Promotes Calm Breathing:
Encourages slow, steady breaths to activate your parasympathetic nervous system, helping reduce stress and anxiety. Some studies even suggest that Child’s Pose may help reduce blood pressure and resting heart rate long term.

Opens Hips and Thighs:
Gently stretches the hip flexors, inner thighs, and ankles, promoting better lower body mobility and reducing tension.

Supports Rest and Recovery:
A great way to wind down at the end of a workout—or your day—for enhanced relaxation and body awareness.

May Stimulate Digestion:

The gentle bend at the waist and promotion of relaxation may help stimulate digestion.

Try it Today!

Whether you need a quick mental break, a gentle cooldown after your workout, or a calming addition to your bedtime routine, Child’s Pose is your go-to stretch. Just a few minutes can make a big difference in how your body feels and your mind resets.

Take your time, breathe deeply, and enjoy the grounding benefits of this rejuvenating stretch.

Sources

How to Do Child’s Pose in Yoga

Child’s Pose in Yoga: Benefits and Variations

Child’s Pose Stretch: Benefits, Variations, and Common Mistakes