Mobility
Child's pose
Quick facts
- Beginner
- Mat
- Back
- Lats
- Shoulders
- seconds
Child's pose is the resting position from yoga that closes our workouts: hips settle toward the heels, forehead on the mat, arms reaching forward. It gently stretches the back, lats and shoulders, brings the heart rate down and switches you from work mode into recovery. The point here is breathing, not depth.
How to do it
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Kneel on the mat with your knees slightly wider than your hips and your big toes touching.
-
Sit your hips back onto your heels and fold your trunk forward between your thighs, walking the hands forward along the floor.
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Rest your forehead on the mat, relax the neck and shoulders and let the back round.
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Breathe slowly and deeply into your belly for the prescribed time, letting go of tension with every exhale.
Coaching cues
- Hips to heels
- Let the shoulders go
- Breathe into the belly
Common mistakes
- Shoulders tensed up toward the ears
- Shallow chest breathing
Breathing
Slow nasal inhale for 4 counts, exhale for 6.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Child's pose?
The most common ones: shoulders tensed up toward the ears; shallow chest breathing. Watch for them from the first rep.
What should I focus on during Child's pose?
Keep these cues in mind: hips to heels; let the shoulders go; breathe into the belly.
How should I breathe during Child's pose?
Slow nasal inhale for 4 counts, exhale for 6.
Train it inside a program
Child's pose is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.