Videos
Instructions
- Start in a kneeling position with big toes touching and knees apart.
- Sit back onto your heels and extend your arms forward on the mat.
- Walk your hands to the right side to create a side stretch through your torso.
- Hold the position, then slowly walk your hands to the left side.
- Return to center and release when finished.
Technical Tips
- Keep your hips pressing back toward your heels.
- Relax your chest and shoulders toward the floor.
- Avoid straining the lower back by keeping the stretch gentle.
- Move hands only as far as comfortable to feel a side body stretch.
Breathing Tips
- Inhale deeply as you lengthen your spine.
- Exhale as you relax your chest and shoulders downward.
- Breathe steadily while holding the stretch on each side.
Medical restrictions
- Knee injuries
- Severe lower back pain
- Shoulder impingement
- Hip joint issues
Description
The Child's Pose with Side Stretch is a gentle yoga posture designed to release tension and improve flexibility in the back, shoulders, and sides of the torso. This variation of the traditional Child's Pose adds a lateral stretch by extending the arms to the side, creating a deeper opening along the obliques, lats, and intercostal muscles. Practicing this pose helps increase mobility in the spine and shoulders while promoting relaxation and stress relief. It is commonly used as a restorative position during yoga sessions or as part of a warm-up or cool-down routine for fitness training. The forward folding motion encourages lengthening of the spine, while the side stretch enhances flexibility in the ribcage and improves breathing capacity. This makes it an excellent exercise for individuals seeking to counteract tightness from prolonged sitting or upper body stiffness caused by daily activities. The Child's Pose with Side Stretch is beginner-friendly, requires no equipment beyond a yoga mat, and can be easily adapted to different flexibility levels. Holding the stretch for 20 to 60 seconds on each side allows for gradual release of muscle tension, making it an ideal addition to mobility, relaxation, or recovery-focused workouts. Consistent practice can help improve posture, reduce back discomfort, and support overall body balance and flexibility.
What muscles does Child's Pose with Side Stretch target?
Child's Pose with Side Stretch primarily targets the back muscles, especially the lats, rhomboids, and serratus anterior, while also stretching the obliques and improving spinal mobility.
Is Child's Pose with Side Stretch good for lower back pain?
Yes, Child's Pose with Side Stretch can help relieve lower back pain by gently lengthening the spine and reducing tension in the surrounding muscles. However, individuals with severe back conditions should consult a professional before practicing.
How long should I hold Child's Pose with Side Stretch?
You should hold Child's Pose with Side Stretch for 20 to 60 seconds on each side, focusing on steady breathing and relaxing into the posture.
Can beginners do Child's Pose with Side Stretch?
Yes, this exercise is beginner-friendly and easily accessible. Beginners can use a yoga block or pillow for support if flexibility is limited.
When should I use Child's Pose with Side Stretch in my workout?
Child's Pose with Side Stretch is best used as a warm-up, cool-down, or recovery exercise to improve mobility, release tension, and promote relaxation.