Child's Pose

How to do it

From hands and knees, bring the big toes together and sit the hips back toward the heels. Walk the hands forward and lower the forehead toward the mat. Knees can be together for a rounder low-back release, or wide with the belly settling between the thighs for more hip opening. Arms reach long in front, or rest back by the hips, palms up. Soften the jaw and breathe into the back of the ribs — each exhale lets the hips sink a touch closer to the heels.

Why it's good for runners

It is the simplest reset between harder shapes: it lengthens the low back, lets the hips release after loaded work, and slows the breath. Coming back to it through a flow gives the nervous system a place to settle without leaving the floor.

Common mistakes

Don't force the hips all the way to the heels if the knees or ankles complain — let them hover and keep the shape comfortable. And don't grip the shoulders up by the ears when the arms reach forward; let them stay soft and wide.