How to do the Side-Reach Child's Pose
Step by step
- Kneel and sit your hips back toward your heels, arms reaching forward on the floor.
- Walk both hands over to one side until you feel the ribs and lat stretch.
- Keep your hips settled back and press the palms lightly into the floor.
- Breathe slowly, then walk the hands to the other side.
The thing people get wrong
Keep your hips sitting back over your heels as you reach to the side - that anchor is what opens the lat and ribs.
Coaching cue
Breathe into the stretched side and feel the ribs open under your arm.
Make it easier or harder
- Easier: Reach a shorter distance to the side and rest your forehead on a cushion.
- Harder: Stack the far hand on top of the near one and press the bottom palm into the floor.
Muscles worked
- Primary: Lats
- Secondary: Upper Back, Side delts
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.