yoga download

Child's Pose


Child's pose is a restful posture that will allow you to catch your breath, open your hips, lengthen your spine, and feel grounded.

Loading Player...

Step By Step

  1. Start in a tabletop position.
  2. Press your palms flat on the mat, shoulder distance apart.
  3. Move your hips back towards your heels, while maintaining a long spine, with your big toes touching and your knees together (there is also a variation with the knees apart).
  4. When you've reached your edge with a straight spine and your body wants to round, let your forehead relax onto the mat, in a passive position.
  5. Breath deeply for 3-10 breaths in a relaxed pose.
Pose Name


  • Stretches the shoulders, back, and hips
  • Lengthens the entire spine
  • Opens the psoas muscles
  • Stretches the buttocks
  • Stretches the sides of the torso
  • Calms the nervous system


  • Low back pain
  • Knee pain (perform with padding under the knees)
  • Shoulder pain
  • Hip flexor injuries


  • For shoulder injuries, you can perform the posture with your arms down by your side instead of reaching forward
  • For low back pain, do not lower the hips all the way back towards the heels
  • Use a blanket between the calves and hamstrings for ankle and calf sensitivity
  • Perform the pose with knees outer mat distance apart, for a more targeted variation to open the hips, more than the low back


Bow pose activates and balances the Root Chakra (Muladhara), the Sacral Chakra (Svadhisthana) Heart Chakra (Anahata). The Root Chakra is an energy center associated with the Earth, security, safety, and being grounded. The Sacral Chakra is the energy center connected to water and influences creativity, emotional well-being, and healthy sexuality. The Heart Chakra is the center of love, compassion, and connection.