Rest in child's pose
A kneeling forward fold that gently stretches your back, hips and shoulders.
- How often
- Daily
- Time
- 2 min
- Recommended for
- 1 factor
How to do it
- Kneel on the floor with your big toes touching and knees about hip-width apart or wider.
- Sit your hips back toward your heels.
- Fold forward and rest your chest on or between your thighs. Reach your arms out in front, or rest them by your sides.
- Rest your forehead on the floor or a cushion. Breathe slowly into your back.
- Hold for 30 to 60 seconds, then walk your hands back to come up.
Why it helps
Child's pose takes pressure off the lower back and lets it lengthen. It also stretches the hips and, with arms reaching forward, the shoulders. Slow breathing in the pose can help you relax.
Be careful
Put a cushion under your hips or knees if they are uncomfortable. Skip it if you have a knee injury. Stop if you feel sharp pain, and see a doctor or physical therapist if back pain persists.