Child Pose
Child's pose is the resting stretch of the training world: knees folded beneath you, arms reaching long, forehead resting down while the back, lats, and hips all lengthen at once. It costs nothing, demands nothing, and gives back a spine that feels ten minutes younger. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 2 × 5 slow reach-and-return reps | 20 s |
| Muscle | 2–3 × 30–45 s hold | 20–30 s |
| Endurance | 1–2 × 60–120 s hold | 30 s |
Level — Beginner
For everyone, every day — modifications exist for every stiff joint on the route.
Proper form — 5 cues
- Kneel with big toes touching and knees spread comfortably wide.
- Fold your hips back toward your heels before the arms reach anywhere.
- Walk both hands far forward until the arms are long and heavy.
- Rest the forehead on the floor — or a cushion if the floor is far away.
- Sink the chest and armpits toward the ground with every slow exhale.
Breathing: Breathe into the back of the ribs; let each exhale sink the chest a little deeper.
The 3 mistakes Maddy corrects most
Common questions
What is child's pose stretching, exactly?
Several regions at once: the folded hips lengthen the glutes and lower-back muscles, the long overhead reach stretches the lats down each side of the back, and the settled chest opens the shoulders into flexion. That combination is why it is the go-to reset between hard sets and after long days seated.
My knees or ankles hurt in this position — alternatives?
Modify before abandoning: a folded towel behind the knees reduces knee-fold depth, a rolled towel under the ankles eases foot pressure, and wider knees make room for the torso. If kneeling remains impossible, a standing version — hands on a table, hips pushed back, chest dropped — delivers a similar lat and back stretch.
Can I use child's pose between sets at the gym?
It is one of the better uses of rest time on heavy lower-body days — 30 seconds decompresses the lower back and calms breathing without sapping strength for the next set. Keep between-set visits short and gentle; save the long two-minute versions for after the session, when relaxation is the whole point.
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