Child's Pose Exercise to Decompress Your Back

Child’s Pose is a foundational movement commonly used in yoga and rehabilitation. It involves kneeling on the floor, sitting back toward your heels, and reaching your arms forward while allowing your chest to relax toward the ground. While it looks simple, the benefits are far-reaching:

• Decompresses the Spine

• Improves Thoracic (Mid-Back) Mobility

• Gently Stretches the Hips and Pelvis

• Calms the Nervous System

  
  

How to Perform Child’s Pose

1. Start on your hands and knees.

2. Bring your knees slightly wider than hip-width and big toes together.

3. Sit your hips back toward your heels.

4. Reach your arms forward and rest your forehead on the floor or a pillow.

5. Breathe slowly and deeply, holding for 30–90 seconds.

   
   

Modification: If you have knee or hip discomfort, place a pillow or bolster between your hips and heels for added support.

Healing doesn’t always require complicated movements. Child’s Pose is a simple yet effective exercise that supports spinal health, mobility, and nervous system regulation. When combined with chiropractic care, it can help your body move better, recover faster, and feel more at ease.

Give us a call today or visit our website to schedule an appointment with us! We would love to help you get out of pain and back to the things you love!