Overview

Child's pose is a resting position that gently lengthens the lower back and hips. It is used in yoga and widely recommended as a comfortable way to ease a stiff back without straining it.

It works best as a relaxed hold, not a forced stretch. The back rounds only as far as is comfortable.

Stretch Name

Child's Pose

Primary Purpose

Gently lengthen the lower back and hips
Provide a resting position that eases stiffness
Encourage relaxed breathing through a tight back

Target Muscles

The paraspinal muscles of the lower back
The gluteal muscles and hip extensors

Difficulty Level

Beginner

Step-by-Step Instructions

Kneel on a mat with your big toes together and knees hip-width apart.
Sit your hips back toward your heels.
Reach your arms forward and lower your torso toward the floor, letting your forehead rest down.
Breathe slowly and let the back relax for 20–30 seconds.
To come out, walk your hands back and sit up slowly.
Repeat 2–3 times, resting between rounds.

What You Should Feel

A gentle lengthening across the lower back, hips and shoulders. Stop if you feel sharp back pain, knee pain or leg symptoms.

Common Mistakes

Forcing the hips down to the heels when the knees or hips are tight
Holding the breath
Reaching the arms so far that the shoulders shrug
Turning a gentle stretch into a bounce or a deep forward fold

Easier Alternatives

Place a cushion under the hips or knees
Widen the knees for more room
Fold a towel and rest it under the forehead
Keep the arms relaxed back beside the body instead of reaching forward

Progressions

Hold longer with slow breathing (up to 60 seconds)
Add a gentle side reach with one arm while in the position
Follow with a knee-to-chest stretch for the opposite movement

Who Should Avoid This

Avoid deep knee bending if you have significant knee pain or restrictions. If leg pain or numbness develops in this position, come out slowly and get the back assessed.

References

NICE. "Low back pain and sciatica in over 16s: assessment and management." NG59. 2016 (updated 2020). https://www.nice.org.uk/guidance/ng59
NHS. "Back pain." https://www.nhs.uk/content-widgets/health-a-to-z/back-pain

This information is for education only and is not a medical diagnosis. InjuryAtlas does not replace an assessment by a qualified health professional. If you have severe pain, visible deformity, numbness, loss of function, or symptoms that are getting worse, seek medical care promptly.

Child's Pose Stretch