Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
Warm-Up & Mobility
Child's Pose — Simple Cool-Down Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
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 when the workout goal matches its main demand: warm-up & mobility capacity, clean mechanics, and scalable intensity.
Muscles Worked
LatsUpper backHipsLower back
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Warm-Up & Mobility WODs, skill practice, and athletes who can keep child's pose mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Child's Pose in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Child's Pose feel?
You should feel mild, steady tension and be able to breathe normally. Ease out immediately if you feel sharp pain, tingling, or numbness.
Build It Into a Workout
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