Child's Pose

How to do it

1. Kneel on the floor with big toes touching and knees spread to about hip width or wider.
2. Sit the hips back toward the heels and walk the hands forward along the floor, lowering the chest toward the mat.
3. Let the forehead rest on the floor and allow the arms to extend forward or rest alongside the body, feeling a stretch through the lower back and hips.
4. Breathe slowly into the back of the ribcage, letting each exhale settle the hips a little closer to the heels.
5. Hold the position for 5 to 8 slow breaths, or longer as a resting pose.
6. Keep the hips sitting back toward the heels rather than letting the weight shift forward onto the hands, which is the most common fault.

Muscles worked

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