Child's Pose

A grounded kneeling rest — hips back to the heels, forehead toward the mat, back body softening with the breath.

· 2 min read

yoga · hips · low back · rest · kneeling

The lesson

  1. 1

    Sit your hips back

    From hands and knees, big toes together, hips settling toward your heels, forehead lowering to the mat.

  2. 2

    Pick your knees

    Together for more lower-back release, wide with your belly between your thighs for more hip. Arms long in front, or back by your hips with palms up.

  3. 3

    Breathe into your back

    Let each exhale sink your hips a little closer. If your knees or ankles complain, let the hips hover rather than forcing them down.

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.

Related

Yoga poses

Knees to Chest

Supine low-back release — both knees drawn in, arms wrapping the shins, back body rounding into the floor.

Yoga poses

Happy Baby

Supine hip release — hold the feet, knees drawing toward the floor beside the torso, tailbone heavy.

Yoga poses

Three-Legged Dog (Open Hip)

Downward Dog with one leg lifted and the hip stacked open — the entry into a deep hip release.

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