Childs Pose

Setup

- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.

- For Childs Pose, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Start on hands and knees with enough knee width for the torso and support under the hips if needed.

Execution

- Glide the hips back, keep the hands long and let the head rest on the floor or a support.

Range, tempo and breathing

- Hold 1 × 30–60 seconds with no bouncing. Keep the stretch mild to moderate and unchanged during the hold.

- Keep breathing continuously behind a steady brace. Do not hold the breath to extend the timer.

Common mistakes and prevention

- Do not force the hips to the heels or leave the head hanging. Add support and reduce the knee bend.

Regression and progression

- Use more support, a shorter lever or a smaller comfortable range.

- Increase range or hold time only a little, without changing joint alignment or turning stretch into pain.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.