Napra

Child's Pose

Stretching & mobilityBeginner Lower backGlutesMiddle back Bodyweight
Child's Pose, step 1
1. Start on hands and knees, then walk your hands forward.
Child's Pose, step 2
2. Sit your hips back onto your heels, arms sliding forward along the floor, forehead resting down. Hold 30–60 s.
Child's Pose, step 3
3. Bring your hands next to your feet and relax; breathe deeply into your back. Skip it if your knees hurt.

How to do it

  1. Get on your hands and knees, walk your hands in front of you.
  2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
  3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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