Child's Pose
- Works
- Lower back, plus glutes and upper back
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Isolation
How to do it
Setup. Get on your hands and knees, walk your hands in front of you.
- Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
- Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.
Cues
- Knees wide, big toes together.
- Reach the arms long, forehead down.
- Slow breaths into the back.
Common mistakes
- Holding the breath.
Where to start
Sets2-3
Reps60 s
Rest30 s
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.