Stretch

Child's Pose

Sit back on your heels, arms stretched long - a full release for the lower back and lats, and a legitimate minute of quiet in a loud day. It's where every stiff back wants to end up after a workout or a long drive.

BeginnerNo equipment~2 min

Demonstration

Hold

60s

Best for

MorningPost-workout

How to do it

  1. 1

    Kneel on the floor with your big toes together and knees about mat-width apart.

  2. 2

    Sit your hips back toward your heels.

  3. 3

    Walk your hands forward and lower your chest between your thighs.

  4. 4

    Rest your forehead on the floor and let your arms stretch long.

  5. 5

    Breathe slowly into your back ribs and let your weight sink with each exhale.

Common mistakes

  • Hovering the hips instead of letting them settle toward the heels
  • Tensing the shoulders instead of letting the arms be heavy
  • Treating it as a two-second pause instead of a real hold with slow breaths

Dad tips

  • Put a pillow between your hips and heels if your knees complain.