Child Pose Lower Back Stretch

Category

Stretching

Difficulty

Beginner

Equipment

Yoga Mat

Primary muscles

Erector Spinae, Latissimus Dorsi, Teres Major

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Deltoids

How to do it

1. Begin by kneeling on the floor with your knees spread slightly wider than hip-width apart and your big toes touching behind you.
2. Sit your hips back towards your heels and slowly walk your hands forward on the floor, lowering your chest towards the ground.
3. Extend your arms fully in front of you with palms flat on the floor. Allow your forehead to rest gently on the mat.
4. Hold the position for the desired duration, breathing deeply into your lower back and allowing your spine to lengthen with each exhale.

Form tips

• Focus on sinking your hips back towards your heels to maximise the stretch through your lower back and lats.
• Keep your arms active and reaching forward to create length along the entire spine.
• Breathe slowly and deeply; use each exhale to relax deeper into the stretch.