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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Sprinter Up with trainwell
Sprinter Up
Sprinter Up is an effective full-body workout targeting the core and legs, simulating a runner's movement. It boosts cardiovascular endurance, lower body strength, balance, and coordination.
Try it out
Strength
Band External Rotation with trainwell
Band External Rotation
Band External Rotation is an effective shoulder exercise, focusing on strengthening the rotator cuffs. Ideal for enhancing shoulder stability, mobility, and especially beneficial for post-injury recovery.
Try it out
Strength
Dumbbell Incline Bench Press with trainwell
Dumbbell Incline Bench Press
The Dumbbell Incline Bench Press strengthens the upper chest, arms, and shoulders. This exercise, with a wider range of motion than a regular bench press, is great for enhancing upper body strength and muscle mass.
Try it out
Start your fitness journey today
Enjoying exercises like Childs Pose, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer