Child's Pose
Child's Pose is a gentle resting yoga position that stretches the thoracic spine, hip flexors, and shoulders while promoting relaxation and spinal decompression. This accessible flexibility exercise is ideal for all fitness levels and those experiencing spine tightness, shoulder tension, or seeking a restorative stretching position. The pose provides gentle stretching without aggressive spinal loading.
NASM's evidence-based approach emphasizes balanced flexibility and recovery techniques. Child's Pose improves spinal mobility, reduces tension, and supports training recovery and postural alignment.
How to Perform the Child's Pose
Step 1: Setup
Start on your hands and knees on a mat with your knees positioned hip-width apart and your hands shoulder-width apart directly under your shoulders.
Step 2: Position
Sit your hips backward toward your heels while extending your arms forward on the mat. Allow your forehead to rest on the mat or a yoga block for support.
Step 3: Hold/Stretch
Maintain this position while breathing deeply and allowing your entire body to relax. Feel the gentle stretch through your back, hips, and shoulders as your muscles progressively relax.
Step 4: Release
Exit the position by slowly walking your hands back toward your body and pressing upright. Take a few moments to process the stretch before returning to normal activity.
Muscles Worked
Primary Muscles:
- Latissimus Dorsi – receives gentle stretching through extended arm position
- Erector Spinae – experiences gentle spinal decompression in child's pose
Secondary Muscles:
- Hip Flexors
- Thoracic Spine
- Shoulders
Common Mistakes
- Forcing the hips too far backward, which may cause strain
- Not using adequate arm extension, which limits spinal decompression
- Holding the breath, which reduces relaxation and stretching effectiveness
- Maintaining the position with excessive tension rather than progressive relaxation
- Failing to use a prop (yoga block) when necessary for comfort and safety
Child's Pose Variations
As part of NASM's evidence-based approach to movement and strength training, the child's pose reinforces proper movement mechanics essential to long-term performance and injury prevention. NASM-certified personal trainers use the Optimum Performance Training (OPT) model to integrate exercises like the child\'s pose into individualized programs based on each client's assessment results.
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FAQs
How does child's pose support training recovery and relaxation?
Child's pose provides gentle spinal decompression, hip flexor stretching, and shoulder relaxation while promoting parasympathetic activation through deep breathing. This combination supports physical recovery and mental relaxation.
How long should child's pose be held?
Hold child's pose for 1-2 minutes, focusing on progressive relaxation and deep breathing. Longer holds promote greater relaxation and stretching benefits.
Can child's pose be modified for individuals with knee or hip discomfort?
Yes, place a yoga block under the hips or forehead for support, or widen the knee position to accommodate hip mobility restrictions. Props allow comfortable practice without pain or excessive stretching.