mobility
Child's Pose
Exercise animation · 10-second loop
Use the controls to pause or replay. Follow the written cues and setup checks below.
Musclesback, hips
EquipmentNone
Positionkneeling
Impactnone
Training roleJOINT_PREP
Muscles at work
back, hips · primary muscles
Form cues
- Hips back to the heels, arms long
- Let the back widen with each exhale
- Forehead rests; neck soft
Common errors
- ✗ Holding tension in the shoulders
- ✗ Skipping the breathing
How Kalyra programs it
Prepares and mobilizes the back and hips region — used in warm-ups and mobility blocks where range, not load, is the goal.
Typically 1–3 sets of 40s, with the hold length scaled to the session.
Easier · Harder · Substitutions
No easier regression on file.
No harder progression on file.
Written cues and setup checks remain the instruction alongside available exercise animations.
Want this exercise inside a full, progressive plan?
Build my free plan