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Back · Stretching

Child's Pose

Child's pose, 3 sets, hold 30 seconds

Illustration of the Child's Pose exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per set

Description: Kneel down, gently sit back on your heels, then lean your torso forward, stretching your arms out in front of you on the floor. Keep your pelvis stable and your spine in a neutral position throughout the exercise. Maintain the position by slightly activating your abdominal muscles to support the lower back.

Tips: Breathe deeply and regularly, avoid arching your back or lifting your hips. Focus on controlling the pelvis and core for an effective and safe stretch.

Progression: When comfortable, gradually increase the duration of hold up to 45 seconds per set.

At a glance

Goal
Stretching
Level
Beginner
Equipment
mat
Starting position
Kneeling, back straight, pelvis neutral
Clinical goal
Stretching and relief of the lumbar region
Also known as
lumbar stretch in child's pose, resting pose, balasana

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.