# Child's Pose

A restful kneeling fold that decompresses the spine and settles the breath —
the reset between harder efforts, or the quiet close to a morning routine.

- **Category:** Mobility / warm-up
- **Type:** Spinal decompression (timed hold)
- **Targets:** Lower back, hips, thighs, shoulders
- **Prescription:** Hold for 30 s, breathing slowly into the back of the ribs, then repeat once
- **Defaults:** 2 × 30 s

## Setup

Kneel with the knees about hip-width and the big toes together, then sit the
hips back toward the heels.

## Execution

1. Walk the hands forward and fold the chest down over the thighs.
2. Stretch the arms long on the floor overhead and rest the forehead on the mat.
3. Let the weight sink back toward the heels and the hips grow heavy.
4. Breathe slowly into the back of the ribs, lengthening a little with each
   exhale.

## Cues

- Reach the fingertips forward and the hips back to grow long through the spine.
- Let the belly rest between the thighs so the breath can slow.
- Keep the forehead heavy and the neck completely relaxed.

## Common Mistakes

- Holding tension in the shoulders instead of letting them melt down.
- Lifting the hips away from the heels and losing the settle.
- Forcing the range and gripping the low back rather than releasing it.

## Progression

Knees together for a deeper fold, or wide knees to let the chest sink lower →
add a side-reach (walk the hands to each side) to open the lats
