backpain.ai
Cat-Cow StretchRestore spinal mobility with every breath.
Single Knee to ChestRelease lower-back tension in 30 seconds.
Child's Pose
Reviewed by Jules T., certified yoga teacher · Difficulty 1/3
A resting fold that lengthens the lower back gently while your breath does the releasing. It may help calm both a stiff back and a busy nervous system.
How to do it
- Kneel on the floor, toes together, knees hip-width apart.
- Sit back toward your heels and extend your arms forward on the floor.
- Lower your forehead to the floor and breathe deeply.
- Hold for 30–60 seconds, letting your lower back expand with each inhale.
Common mistakes
- Forcing the hips onto the heels when they are not ready.
- Holding tension in the shoulders instead of letting the floor take the arms.
- Shallow chest breathing — aim the breath into the back ribs.
Take care
- Knee discomfort? Place a cushion between hips and heels, or tuck one into the crease behind your knees.
- Ankles sore? Slide a cushion under them.
- Skip if kneeling is painful for your knees.
This is one pose. A plan tells you which six, in what order, for your back.
60-second check-in · First session free🔒 In the program: breathing & tempo cues, gentler and harder variations, and where Child's Pose fits in your week — unlocked with your personal plan.
Related moves
Cat-Cow StretchRestore spinal mobility with every breath.Single Knee to ChestRelease lower-back tension in 30 seconds.Educational movement guidance — not medical advice. If you have severe or worsening symptoms, please see a healthcare professional.