Child's Pose with Arms On Side
Restorative yoga pose where you kneel and fold forward over thighs with arms alongside body, gently stretching hips, thighs, lower back, and shoulders for relaxation and stress relief.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Lower Back, Shoulders, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
8/10Iliopsoas
Quads
6/10Rectus Femoris
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
1-1 reps
Rest Between Sets
30-300 seconds • Hold as long as comfortable between poses
How to Perform
Kneel on the floor with big toes touching and knees hip-width or wider. Fold forward over thighs, resting forehead on the ground or prop, with arms alongside body and palms up.
- Sit hips back toward heels.
- Exhale and lower torso forward onto thighs.
- Place forehead on floor or support.
- Relax arms alongside body with palms facing up.
- Breathe deeply and sink into the pose.
- Hold for 30 seconds to several minutes.
- To exit, press hands into floor and slowly lift torso.
Coaching Tips
Form Cues
- Relax shoulders away from ears.
- Keep neck long and neutral.
- Breathe into lower back.
- Allow gravity to deepen stretch.
- Palms face up for openness.
Breathing
Inhale deeply to expand the back, exhale to release tension and sink deeper.
Tempo
4-0-0
Range of Motion
Fold forward until torso rests on thighs and forehead touches ground comfortably; hips approach heels without strain.
Safety
Safety Notes
- Modify for knee or ankle injuries with padding.
- Use prop under forehead if neck strains.
- Avoid if recent abdominal surgery.
- Widen knees during pregnancy.
- Stop if pain occurs in back or hips.
Spotting
No spotting needed; self-supported pose.
Common Mistakes
- Tucking chin causing neck strain.
- Forcing forehead to floor without support.
- Holding breath during pose.
- Rounding upper back excessively.
- Pushing through knee discomfort.
When to Avoid
- Knee injuries
- Ankle injuries
- Shoulder injuries
- Neck strain
- Pregnancy without modification
- Digestive discomfort
Flexibility Needed
- Basic knee flexion
- Hip flexion range
- Ankle dorsiflexion
Build Up First
- Familiarity with kneeling position
- Ability to breathe deeply while folded
Also known as
Balasana Arms On Side, Child Pose Arms By Side, Restorative Child's Pose
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