← Child's Pose
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Child's Pose

Lower Back · secondary: Hips, Shoulders
Mobility beginner Home / Gym bodyweight / mat
Sets × Reps
1 × 30-45 sec
Rest
0s
Est. Calories
~2/min
Muscle Group
Mobility
Starting Position

Move into the stretch slowly until you feel gentle tension, not pain.

Step-by-Step Instructions

1. Kneel and sit back onto your heels.

2. Fold forward, extending your arms out in front.

3. Relax and breathe deeply, letting your lower back release.

Breathing

Breathe slowly and deeply, relaxing further into the stretch on each exhale.

Common Mistakes

Bouncing into the stretch and pushing through sharp pain.

Safety Tips

Never stretch into pain; ease off if you feel pinching or sharp discomfort.

Variations

Beginner: Place a cushion under the hips.

Intermediate: As described.

Advanced: Walk the hands further forward for a deeper stretch.

Equipment Not Available? Try Instead
Cat-Cow Stretch
Lower Back
→
Downward Dog
Hamstrings
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.