Cool-down
Hamstrings
Beginner
Back to exercises
Stretching
Child's Pose
A restful kneeling stretch borrowed from yoga that gently lengthens the lower back, lats, and hips. The go-to wind-down shape at the end of a session.
Photo guide
Alblooshi Fit
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Suggested use
Sets
2
Time
1m 00s
Rest
15s
Stretching
Cool-down
Beginner
Mobility
Recovery
Flexion
Rehab-friendly
Muscles worked
Primary
Lower back
Secondary
Lats
Glutes
Erector spinae
Equipment
No equipment needed - just your body.
How to do it
- Kneel on the floor with your big toes touching and knees about mat-width apart.
- Sit your hips back toward your heels.
- Walk your hands forward and lower your chest between your thighs.
- Rest your forehead on the floor or on a cushion.
- Breathe slowly, letting each exhale soften your back and shoulders a little more.
- To come out, walk your hands back in and rise up slowly.
Common mistakes
- Keeping the hips high instead of sinking them back toward the heels.
- Holding tension in the shoulders and neck.
- Shallow chest breathing instead of slow breaths into the back and belly.
- Forcing the hips down when the knees or ankles complain.
Safety first
- Place a cushion between hips and heels, or under the knees, if the position feels cramped.
- This should feel restful — aim for a gentle stretch, not intensity.
- If knee or hip discomfort persists in this position, choose a different stretch and consult a licensed clinician if it continues.
Who should avoid or modify
- Recent knee surgery or injury that limits deep knee bending.
- Pregnancy — widen the knees for space and consult a licensed clinician about comfortable positions.
- Hip replacement movement precautions — check with your clinician first.
Not medical advice
Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.
Stop immediately and seek medical help if you feel
- Sharp or stabbing pain (not normal muscle burn)
- Chest pain, pressure, or palpitations
- Dizziness, light-headedness, or fainting
- Numbness, tingling, or sudden weakness
- Severe shortness of breath
Breathing and tempo
Breathing: Slow breaths into the back of your ribs; let the exhale melt you toward the floor.
