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Visual demonstration of the Child Pose exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Lower back
Secondary muscles
Shoulders Trapezius
Equipment
Bodyweight
Exercise guide

Child Pose

4 steps Updated 29/08/2026

Child Pose is a bodyweight exercise targeting Lower Back (Erector Spinae).

Step by step

How to perform it

  1. Begin by kneeling on the floor with your knees together or slightly apart, and your big toes touching.
  2. Sit back on your heels, extending your arms forward on the floor, lowering your torso down between your thighs.
  3. Rest your forehead on the floor, keeping your arms extended out in front of you with palms facing down.
  4. Hold this position for the desired duration, breathing deeply and allowing your body to relax into the stretch.
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Last updated: 29/08/2026

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Child Pose

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