How to do the Child's Pose
Step by step
- Kneel on the floor and bring your big toes together, knees apart.
- Sit your hips back toward your heels.
- Walk your hands forward and lower your chest toward the floor.
- Rest your forehead down and let your shoulders and back relax.
- Breathe slowly and hold, easing a little deeper with each breath.
The thing people get wrong
Let your hips settle back toward your heels and fully relax - this is a rest position, not a strain.
Coaching cue
Widen your knees and crawl your hands further forward to make room for your chest.
Make it easier or harder
- Easier: Put a cushion between your heels and hips, or under your forehead, if sitting all the way back is tight.
Muscles worked
- Primary: Hips, Side delts
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.