---
title: "Child Pose"
description: "Begin by kneeling on the floor with your knees together or slightly apart, and your big toes touching."
locale: en
slug: child-pose
url: "https://hi.fitness/exercises/child-pose"
primaryMuscle: "Lower Back"
secondaryMuscles: ["Front delts","Lats"]
equipment: ["Mat"]
category: "Yoga"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/7857f353-child-pose.mp4"
updatedAt: 2026-09-13T18:55:01+00:00
---
# Child Pose

Begin by kneeling on the floor with your knees together or slightly apart, and your big toes touching.

## How to do 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.

## Form tips

- Focus on breathing deeply and steadily, inhaling through your nose and exhaling through your mouth.
- Allow your hips to sink back towards your heels to deepen the stretch in your lower back and hips.
- If needed, you can place a cushion or folded blanket between your thighs and calves for added comfort.
- Keep your forehead resting on the floor or on a cushion to maintain a relaxed neck position.
- Use this pose as a gentle way to release tension and stretch the muscles in your back, hips, and shoulders.

## Similar exercises

- [Superman](https://hi.fitness/exercises/superman) - Lower Back · Bodyweight
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- [Resistance Band Floor Hyperextension](https://hi.fitness/exercises/resistance-band-floor-hyperextension) - Lower Back · Resistance band
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- [Exercise Ball Lower Back Dynamic Stretch](https://hi.fitness/exercises/exercise-ball-lower-back-dynamic-stretch) - Lower Back · Stability ball