Mobility

Childs Pose

Child's Pose is a gentle stretching exercise that targets the spine, hips, thighs, and ankles. This relaxing pose is beneficial for recovery and flexibility, helping to release tension in the back and neck. It's a common yoga position that can help with improving overall body flexibility and is perfect for beginners.

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Childs Pose instructions

Step-by-step instructions

1

Kneel on the floor with your knees hip-width apart and your feet close together behind you.

2

Bend forward from your waist, extending your arms in front of you and resting your forehead on the floor.

3

Allow your belly to rest between your knees.

4

Hold for a few moments, relaxing your back and breathing deeply.

5

To come out of the pose, use your hands to walk your torso upright and sit back on your heels.

Kneel on the floor with your knees hip-width apart and your feet close together behind you.

Bend forward from your waist, extending your arms in front of you and resting your forehead on the floor.

Allow your belly to rest between your knees.

Hold for a few moments, relaxing your back and breathing deeply.

To come out of the pose, use your hands to walk your torso upright and sit back on your heels.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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