Male model ex_D2VAZK

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Back · Body Weight

Child Pose

beginneryoga

Child Pose is a beginner compound yoga exercise that works the spine (back), with the shoulders and upper 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: 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

Secondary muscles

Shoulders · Deltoids
Upper Back · Trapezius

How to do Child Pose

Begin by kneeling on the floor with your knees together or slightly apart, and your big toes touching.
Sit back on your heels, extending your arms forward on the floor, lowering your torso down between your thighs.
Rest your forehead on the floor, keeping your arms extended out in front of you with palms facing down.
Hold this position for the desired duration, breathing deeply and allowing your body to relax into the stretch.

Form tips

Focus on breathing deeply and steadily, inhaling through your nose and exhaling through your mouth.
Allow your hips to sink back towards your heels to deepen the stretch in your lower back and hips.
If needed, you can place a cushion or folded blanket between your thighs and calves for added comfort.
Keep your forehead resting on the floor or on a cushion to maintain a relaxed neck position.
Use this pose as a gentle way to release tension and stretch the muscles in your back, hips, and shoulders.

Child Pose alternatives

Good Mornings Dumbbells

Spine · intermediate

Good Mornings Barbell

Spine · intermediate

Superman Pulls Resistance Bands

Spine · beginner

Exercise Ball Lower Back Dynamic Stretch

Spine · beginner

More spine exercises

Child Pose Up

Spine · beginner

Child Pose Arms on Side

Spine · beginner

Bow Pose

Spine · intermediate

Cat Pose

Spine · intermediate

Child Pose Lower Back Stretch

Scorpion Twist Pose

Cat Stretch

Superman Holds

Child Pose FAQ

What muscles does Child Pose work?

Child Pose mainly works the spine in the back (Erector Spinae). The shoulders and upper back work as secondary muscles.

What equipment do you need for Child Pose?

None. Child Pose 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 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 good for beginners?

Yes. Child Pose is rated beginner, so it's a sound choice while you learn to train the spine.

How many calories does Child Pose 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?

Other exercises for the spine include Good Mornings Dumbbells, Good Mornings Barbell, Superman Pulls Resistance Bands and Exercise Ball Lower Back Dynamic Stretch.

For developers

Use Child Pose 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_D2VAZK" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_D2VAZK",
  "name": "Child Pose",
  "model": "male",
  "target": "Spine",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_D2VAZK/mp4-720.mp4?…",
    "poster": "https://…/ex_D2VAZK/poster.jpg?…"
  }
}