Child Pose
Begin in a kneeling position with your big toes touching and knees apart. Sit back on your heels and extend your arms forward, lowering your torso towards the ground.
Relax your forehead on the mat and breathe deeply. Hold this position to stretch your back and hips.
How to perform the Child Pose
- Set up. Set up in a stable, balanced starting position appropriate for the Child Pose using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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