Lower back, hips, knees, shoulders and upper back

Child's Pose: Chair Support from Floor

A halfway option: kneel on the floor and rest your forearms and head on the seat of a chair. Easier on the hips and knees than the full floor pose, deeper than the fully seated one.

Ways to adjust it

• Adjust chair height / extra chest support
• Reduce hip flexion
• Do not force sitting to the heels
• Support between calves and thighs
• No forced wide-knee position
• Reduce depth

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

• Child's Pose: Chair

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits.

• Child's Pose: Arms on Blocks
• Child's Pose: Bolster
• Child's Pose: Chair
• Child's Pose: Chair Facing Back
• Child's Pose: Classic
• Child's Pose: Forearms
• Child's Pose: Quick
• Child's Pose: Wide Knee

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.