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Back · Body Weight
Child Pose Up
Child Pose Up is a beginner compound yoga exercise that works the spine (back), with the upper back and chest 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
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Chest · Pectoralis Major
How to do Child Pose Up
- Begin on all fours with your hands directly under your shoulders and your knees under your hips. Keep your elbows bent close to your body with chest close to the floor.
- Push through your hands to lift your upper body slightly while simultaneously pushing your hips backwards towards your heels. Straighten your arms as you move your hips back.
- Continue to push your hips back until they are close to your heels, extending your arms fully in front of you on the floor.
- Hold this position for the desired duration, breathing deeply and allowing your body to relax into the stretch.
Form tips
- Focus on pushing your hips back towards your heels to deepen the stretch in your lower back and shoulders.
- Perform the movement slowly and with control to maximize the effectiveness of the stretch.
- Breathe deeply and steadily, inhaling as you lift your upper body and exhaling as you push your hips back.
- Use this pose to gently stretch and open up the muscles in your back, shoulders, and hips.
Child Pose Up alternatives
More spine exercises
Child Pose Up FAQ
What muscles does Child Pose Up work?
Child Pose Up mainly works the spine in the back (Erector Spinae and Deltoids). The upper back and chest work as secondary muscles.
What equipment do you need for Child Pose Up?
None. Child Pose Up 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 Up 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 Up good for beginners?
Yes. Child Pose Up is rated beginner, so it's a sound choice while you learn to train the spine.
How many calories does Child Pose Up 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 Up?
Other exercises for the spine include Band Deadlift, Good Mornings Dumbbells, Superman Pulls Resistance Bands and Resistance Band Floor Hyperextension.
For developers
Use Child Pose Up 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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