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Back · Body Weight
Child Pose Arms Extended Left Right
Child Pose Arms Extended Left Right is a beginner compound yoga exercise that works the lats (back), with the upper back, shoulders and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Middle Back · Latissimus Dorsi, Teres Major
- Obliques · External Oblique, Internal Oblique
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
- Lower Back · Erector Spinae
How to do Child Pose Arms Extended Left Right
- Begin in a kneeling position with your hips resting on your heels, face forward with your hands to your sides.
- Lower your torso toward the floor and slowly extend both hands to one side while keeping your hips resting on your heels, resting your forehead on your hands.
- Hold the stretch when you feel it along the side of your upper back and torso.
- Return your to your starting position, repeat the stretch to the opposite side, and continue alternating sides.
Form tips
- Keep your hips resting on your heels throughout the stretch.
- Keep your shoulders relaxed and avoid shrugging them toward your ears
- Stretch only until you feel a comfortable pull along your side.
- Inhale in the center and exhale as you reach to each side.
Child Pose Arms Extended Left Right alternatives
More lats exercises
Child Pose Arms Extended Left Right FAQ
What muscles does Child Pose Arms Extended Left Right work?
Child Pose Arms Extended Left Right mainly works the lats in the back (Latissimus Dorsi, Teres Major, External Oblique and Internal Oblique). The upper back, shoulders and lower back work as secondary muscles.
What equipment do you need for Child Pose Arms Extended Left Right?
None. Child Pose Arms Extended Left Right is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Child Pose Arms Extended Left Right should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Child Pose Arms Extended Left Right good for beginners?
Yes. Child Pose Arms Extended Left Right is rated beginner, so it's a sound choice while you learn to train the lats.
How many calories does Child Pose Arms Extended Left Right burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Child Pose Arms Extended Left Right?
Other exercises for the lats include Dumbbells Plank to Alternating Row, Single Arm Cable Row Left, Single Arm Cable Row Right and Hammer Strength Plate Loaded High Row Alternate Arms.
For developers
Use Child Pose Arms Extended Left Right in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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