Child's pose
Child's pose is a kneeling resting stretch for the back and shoulders. You ease your hips towards your heels and reach your arms forward, with your forehead resting on the mat. Use it after training, in a recovery session or before bed.
Also called balasana.
- Works
- Back and shoulders; also hips
- Hold
- About 30 sec
- Kit
- None. A folded blanket helps
- Intensity
- 1 of 5 on Prep's scale
How to do it
How to do child's pose.
Rest here for about 30 seconds, breathing slowly. Your hips do not need to reach your heels.
Wide knees
Start on your hands and knees. Bring your big toes together, keep the tops of your feet down, and separate your knees comfortably.
Ease hips back
Ease your hips back towards your heels as you walk your hands forward and lower your torso between your thighs.
Reach and rest
Rest your forehead on the mat with your arms long and palms down. Keep your neck relaxed and breathe slowly. Use a folded blanket under your forehead if needed.
Form
Child's pose form.
A broad, comfortable stretch through the back, sides and shoulders.
Keep
- Support your foreheadRest on a towel or your stacked hands.
- Keep the hips comfortableThey do not need to reach your heels.
- Let your breathing settle
Common mistakes
- Straining the neck to reachBring support up to your forehead.
- Forcing the hips down
- Easier version
- Add supportUse a folded blanket under the forehead or between hips and heels.
- When to stop
- Stop if you feel sharp pain.
Questions
Child's pose questions.
What does child's pose stretch?
Child's pose stretches the back and shoulders, and also the hips.
What is child's pose good for?
Prep uses child's pose for supported stretch and rest, after training, before bed or during a recovery session.
How long should you hold child's pose?
Rest here for about 30 seconds, breathing slowly. Your hips do not need to reach your heels.
How do you make child's pose easier?
Add support. Use a folded blanket under the forehead or between hips and heels.
When should you stop child's pose?
Stop if you feel sharp pain.
Alternatives
Child's pose alternatives.
Similar moves
In these routines
More back stretches
Do it timed, in your plan.
Prep times it for you, shows the demo clip and plans your week around the areas you choose.