Child's Pose

What it is

This restorative yoga pose provides a gentle, lengthening stretch for your entire spine. It primarily targets your lower back muscles, with secondary engagement of your glutes and middle back. You will settle back onto your heels from a kneeling position, resting your forehead and relaxing your arms.

Technique tips

• Settle your hips completely back towards your heels.
• Reach your arms forward or rest them alongside your body.
• Gently rest your forehead on the floor or a prop.
• Breathe deeply, expanding your breath into your back.
• Relax your shoulders away from your ears.
• Avoid if you have acute knee pain or injury.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.