Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Body Weight
Child Pose Elbows on Block
Child Pose Elbows on Block is a beginner compound yoga exercise that works the delts (shoulders), with the chest, upper back and lower back assisting. It needs only a yoga block. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Shoulders · Anterior Deltoids
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Chest · Pectoralis Major, Pectoralis Minor
- Upper Back · Trapezius, Rhomboids
- Lower Back · Erector Spinae
How to do Child Pose Elbows on Block
- Begin in a tall kneeling position with two yoga blocks placed in front of you. Rest both elbows on each block and bring your hands together behind your head.
- Sit your hips back toward your heels as you lower your chest toward the floor.
- Allow your elbows to remain on the block while gently sinking your chest to deepen the stretch through your shoulders and upper back.
- Hold the stretch, then slowly return to the starting position with control.
Form tips
- Keep your elbows supported on the block throughout the stretch.
- Keep your hips moving toward your heels as you lower your chest.
- Avoid rounding your lower back excessively.
- Inhale before lowering and exhale as you deepen the stretch.
Child Pose Elbows on Block alternatives
More delts exercises
Child Pose Elbows on Block FAQ
What muscles does Child Pose Elbows on Block work?
Child Pose Elbows on Block mainly works the delts in the shoulders (Anterior Deltoids, Latissimus Dorsi and Teres Major). The chest, upper back and lower back work as secondary muscles.
What equipment do you need for Child Pose Elbows on Block?
You need only a yoga block.
How many sets and reps of Child Pose Elbows on Block 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 Elbows on Block good for beginners?
Yes. Child Pose Elbows on Block is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Child Pose Elbows on Block 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 Elbows on Block?
Other exercises for the delts include Dumbbell Hang Power Clean, Barbell Hang Clean, Barbell Behind the Back Push Press Single Arm Balance and Barbell Snatch Balance.
For developers
Use Child Pose Elbows on Block 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.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_BC56FG" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_BC56FG", "name": "Child Pose Elbows on Block", "model": "male", "counterpartId": "ex_JWIPAM", "target": "Delts", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_BC56FG/mp4-720.mp4?…", "poster": "https://…/ex_BC56FG/poster.jpg?…" } }