Mobility · New to it

Child's Pose

A restful kneeling fold that gently lengthens your back, hips and lats.

Demo by Lena, an AI coach.

Works

lower back, lats; also glutes, shoulders

Kit

Mat

Dose

40 seconds

It goes into the workout in progress at the Bench, as a new group in its main set.

Set up

Kneel with big toes touching and knees apart, sit your hips back toward your heels and walk your hands forward.

While you move

• Hips back to heels
• Arms long, forehead down
• Breathe into your back
• Let your shoulders soften

Avoid

• Forcing your hips down if your knees complain
• Holding your breath

Take care if you have trouble with your knees.

Other ways

Workouts with it