Exercise guide

How to do child's pose

Lower back · lats · hips

Child's pose starting position — correct set-up before the first rep — Start

Child's pose finished position — the end of one repetition — End of rep

Step by step

Kneel and sit your hips back onto your heels, knees wide.
Walk your hands forward and let the chest sink toward the floor.
Hold 45–60 seconds and breathe into the lower back.

The cue that matters

CueFinish every session here. It downshifts the nervous system before you leave.

Where this sits in the split

Push A — cool-down
Pull A — cool-down
Legs A — cool-down
Push B — cool-down
Pull B — cool-down
Legs B — cool-down

Open the full 6-day programme →