Child's Pose


This restorative yoga pose helps stretch the muscles in the mid and lower back, shoulders and hips while promoting relaxation.

This stretch is intended to round your spine a bit. There is no need to force your back straight. This is a gentle flexion of your back, intended to stretch your mid-back muscles.

Set up

Begin on your hands and knees on a yoga mat or a soft surface. You may use a cushion for under your knees or under your hips if it is more comfortable.  


Without moving your hands, sit your hips back onto your heels. You can bring your knees wider to accommodate your trunk if needed or to make this comfortable. Keep your arms stretched out in front of you and your head resting on your forehead facing down. Hold for 30-60 seconds and breathe steadily.


  • Do not force your back to straighten or round – just let it release as you stretch.
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