Child's Pose Recovery Reset
child's pose cool-down
2 gentle rounds
30-45 sec Child's Pose
5 slow nasal breaths
Keep every position pain-free
Warm-Up & Mobility
Child's Pose — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
Technique demonstration
See Child's Pose Before You Train
Watch the full movement, then use the original coaching image to check the key position.
Extended Child's Pose - Yoga With Adriene
Key position
Let the knees open to a comfortable width, reach forward and stop before the hips or shoulders feel pinched.
Video by Yoga With Adriene · reviewed 2026-08-06
Child's pose is a supported kneeling position used to slow breathing and gently lengthen the back, lats, and hips after training. The hips move toward the heels while the arms reach forward and the spine relaxes without being forced. Use it after training at a gentle intensity, breathe slowly, and stop if the position causes sharp pain, tingling, or numbness.
Quick answer
Child's Pose is best used after training to slow breathing and gently relax the lats, hips and back. Support the forehead or keep the hips higher if the full position is not comfortable.
Muscles Worked
LatsUpper backHipsLower back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Post-WOD cool-downs, relaxed breathing and gentle recovery for the lats, upper back and hips. |
|---|---|
| Avoid if | Knee flexion is painful, the hips or shoulders pinch, or the position causes sharp pain, tingling or numbness. |
| Scaling | Keep the hips higher or support the torso on a bench. |
How to Do the Child's Pose
1
Kneel with the big toes near each other and knees comfortably apart.
2
Sit the hips back toward the heels.
3
Walk the hands forward and lower the chest between the thighs.
4
Rest the forehead and take slow breaths into the back and ribs.
Common Mistakes
✕
Forcing the hips to the heels despite knee pain.
✕
Holding the shoulders tense near the ears.
Coaching Tips
✓
Place a cushion under the hips or forehead for support.
✓
Let each exhale soften the chest toward the floor.
Scaling Options
Easier / Beginner
Keep the hips higher or support the torso on a bench.
Harder / Advanced
Walk both hands to one side to emphasize the opposite lat.
Cool-Down Examples
Use Child's Pose to Finish the Session
Build a similar session
Post-WOD Child's Pose Flow
post-workout child's pose
4-minute downshift
60 sec easy walk or march
30-45 sec Child's Pose
Finish when breathing feels calm
Frequently Asked Questions
How should Child's Pose feel?
Child's Pose should create mild, steady tension while you can still breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Plan the Whole Session
Build a Session Around Child's Pose
Use the generator to create a complete workout with an appropriate cool-down, main training block, and recovery work for your level and equipment.
Useful next steps
Related Exercises
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