Yoga · 10 rounds
Cat-cow stretch
A flowing movement on hands and knees that wakes up the spine and eases back stiffness.
Read more All yoga
Back & floor
Child’s pose
A resting pose that gently stretches the back and hips and invites deep relaxation.
- Sanskrit name
- Balasana
- Level
- Beginner
- Hold / duration
- 1-3 minutes
- Best for
- Rest, stress, and lower-back tension
How to do it - step by step
- 1
Kneel on the floor with the big toes touching and knees apart.
- 2
Exhale and fold forward, resting the torso between the thighs.
- 3
Stretch the arms forward or rest them by your sides, palms up.
- 4
Let the forehead rest on the floor or a cushion.
- 5
Breathe slowly into the back for 1-3 minutes.
- 6
Come up slowly with a tall spine.
Benefits
- Relaxes the back, hips, and shoulders.
- Calms the mind and relieves fatigue.
- Helps with lower-back tension.
- A resting pose between harder ones.
Precautions - who should be careful
- Avoid with knee injuries or in late pregnancy; use pillows or choose another pose.
- Place a cushion between the hips and heels if needed.
Easier and deeper versions
- Easier: rest the torso on a bolster or pillows.
- Deeper: stretch the arms far forward and walk the hands to one side for a side stretch.
This is general wellness information, not medical advice. Practise gently and never force a pose or hold your breath. If you are pregnant, recovering from an injury, or have a medical condition such as high blood pressure, a heart, spine, or eye problem, check with your doctor and learn from a qualified teacher first.
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