Child's Pose: How to Do It, Variations and Benefits
How to do child's pose for back and hip relief, wide-knee and narrow variations, props for comfort, and when to use it in your stretching routine.
By Ayoub Farid · · 2 min read
Child's pose is a resting stretch: knees bent, hips back toward your heels, arms forward or alongside you, forehead resting down. It gently lengthens the back, hips and shoulders, and it's one of the most calming positions you can be in.
What it stretches
- Lower and mid back (gentle flexion).
- Hips and glutes.
- Lats and shoulders, with arms extended.
- Ankles and tops of the feet.
How to do child's pose
- Kneel on the floor, big toes touching.
- Open your knees about mat-width (or keep them together; see variations).
- Sit your hips back toward your heels.
- Walk your hands forward and lower your chest between your thighs.
- Rest your forehead on the floor, a cushion or your stacked fists.
- Breathe into your back for 45–90 seconds.
Variations
Wide-knee child's pose
Knees wide, more hip opening, more room for your belly.
Narrow child's pose
Knees together, more rounding of the back.
Arms back
Arms alongside your body, palms up. Shoulders relax completely.
Side reach
Walk both hands to one side to stretch the side body and lats. 20 seconds per side.
Props for comfort
- Hips don't reach heels? Place a pillow between your calves and thighs.
- Knees hurt? Pad them with a folded blanket.
- Ankles complain? Put a rolled towel under them.
- Forehead doesn't reach? Use a cushion or block.
Breathing in child's pose
Breathe slowly into the back of your ribs. You'll feel your back expand on each inhale. It's an easy way to practice the long exhales that calm your nervous system. See breathing while stretching.
When to use it
- Between harder stretches as a rest.
- Before bed: see bedtime stretches for sleep.
- After workouts to decompress the back.
- During stressful days: see stretching for stress.
Who should modify it
People with knee injuries, late pregnancy or recent back surgery should modify or skip it and ask a professional.
Do it with Suppl
Child's pose is one of the 66 stretches in Suppl's library, under lower back and spine. Pair it with cat-cow and sphinx for a complete back routine like the one in stretches for lower back pain.
Frequently asked questions
How long should I hold child's pose?
45–90 seconds, or longer if it's comfortable and relaxing.
Is child's pose good for lower back pain?
It's a common gentle stretch for back stiffness. Stop if it increases pain.
Why does child's pose hurt my knees?
Deep knee bending. Pad your knees and put a cushion behind them.
Is child's pose a stretch or a rest?
Both: it's a gentle stretch used as a resting position.