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Back · Body Weight
Child Pose Arms on Side
Child Pose Arms on Side is a beginner compound yoga exercise that works the spine (back), with the shoulders and glutes 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
- Spine
- 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
- Lower Back · Erector Spinae
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Posterior Deltoids
- Glutes · Gluteus Maximus, Gluteus Medius
How to do Child Pose Arms on Side
- Begin in a tall kneeling position with your knees slightly apart and your hands resting by your sides.
- Sit your hips back onto your heels as you lower your chest toward your thighs, allowing your forehead to rest on the floor.
- Extend your arms alongside your body with your palms facing upward and relax your shoulders.
- Hold the stretch, then slowly return to the starting position with control.
Form tips
- Keep your hips resting on your heels throughout the stretch.
- Allow your shoulders to relax completely as your arms rest beside your body.
- Avoid lifting your hips away from your heels.
- Inhale deeply and exhale as you settle further into the stretch.
Child Pose Arms on Side alternatives
More spine exercises
Child Pose Arms on Side FAQ
What muscles does Child Pose Arms on Side work?
Child Pose Arms on Side mainly works the spine in the back (Erector Spinae, Trapezius and Rhomboids). The shoulders and glutes work as secondary muscles.
What equipment do you need for Child Pose Arms on Side?
None. Child Pose Arms on Side 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 on Side 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 on Side good for beginners?
Yes. Child Pose Arms on Side is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Child Pose Arms on Side 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 on Side?
Other exercises for the spine include Good Mornings Dumbbells, Resistance Band Floor Hyperextension, Exercise Ball Lower Back Prone Stretch and Band Deadlift.
For developers
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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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