Child’s Pose
A quiet position for relief and gentle stretching.
- Back
- Shoulders
- Relief
- Relaxation
Purpose
Ease load on the back and spine, gently stretch the back and shoulder muscles, and support relaxation.
Starting position
Begin on all fours. Open your knees to about hip width or slightly wider.
How to perform
Slowly move your pelvis back towards your heels. Keep your arms extended forward. Allow your chest and forehead to settle towards the floor without forcing the position.
Breathing
Breathe calmly and deeply into the sides and back of your rib cage.
What to pay attention to
Keep the neck and shoulders relaxed. Do not force pressure through the knees.
Common mistakes
Lifting the shoulders, holding the breath, and forcing the pelvis backwards.
Dosage
Hold for 20–60 seconds; repeat 2–3 times.
Instructions
How to do it
Bring your pelvis towards your heels, lay your torso down, and extend your arms relaxedly forward.
Dosage
1–3 minutes
Important
Position knees and hips comfortably.
Common mistakes
- Not bringing the buttocks to the heels
- Tensing the shoulders
- Keeping the breath shallow
- Lifting the head off the floor
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.