Want Exercise Demonstrations on the Go? Try the NASM EDGE App!

  • Train In-Person or Remote
  • Manage from Mobile and Computer
  • Easy Scheduling and Client Management
  • Process and Collect Payments
  • Built-In Chat
  • Instant Custom Workouts
  • Assessment Wizard
  • Smart Nutrition
  • Client Dashboard
  • State-of-the-Art Video Library
  • Pass the Test on the First Try
man demonstrating childs pose exercise man demonstrating childs pose exercise

Child's Pose

Body Part: Shoulders, Posterior Shoulder, Back, Latissimus Dorsi, Erector Spinae, Shins

Equipment: None

Difficulty: Beginner


Step 1: Get into a quadruped (on all fours) position with toes pointed and together, knees apart and glutes sitting on your heels.

Step 2: Slowly slide your hands forward on the floor allowing your chest to drop and arms to extend out in front of you.

Step 3: Lower and reach and roll the thumbs upward as far as possible until a good stretch is felt in the shoulders, latissimus hips or lower back.

Step 4: Hold for the recommended time.

Step 5: Maintain posture throughout. Keep a relaxed breathing pattern. Avoid letting the head fall toward the ground, holding the breath, or straining into a stretch.