Child's Pose

How to perform

1. 01Get on your hands and knees, walk your hands in front of you.
2. 02Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
3. 03Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Form cues

• —Keep a neutral spine; stop the set if it rounds.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Bouncing into the stretch instead of holding it.