Lower back and shoulders

Child's Pose: Forearms

Forearms on the floor provide a gentler version that benefits your shoulders while offering restorative spinal relief through gentle forward folding.

Ways to adjust it

• Wide knee
• Chair

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: Chair Support from Floor
• Child's Pose: Classic
• 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.