Child's pose

Child’s pose is a traditional yoga pose that is also popular in fitness and strength training. It targets mobility of the thoracic spine and control of the vertebral column. It can be performed for time or reps as part of a dynamic warm-up or as a mobility or restorative exercise anytime. It can also work as part of a yoga or bodyweight sequence with other poses.


  1. Helps boost thoracic mobility and overall spinal control
  2. Requires no equipment
  3. Can be done by people of all fitness levels
  4. Not physically taxing; can be performed as a restorative exercise
  5. Excellent way to limber up a stiff spine in the morning or before exercise

Child's pose Images


Child's pose Instructions

Child's pose muscle diagram
  1. Get on your hands and knees, walk your hands in front of you.
  2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
  3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.