Exercise
Standing or kneeling child's pose variation with the hands on a studio wall for back and shoulder release.
Setup instructions
Stand or kneel facing a studio wall at arm's length. Place both hands on the wall at shoulder height or slightly above. Walk the feet back or sit the hips toward the heels in kneeling. Soften the knees and let the head hang between the arms.
Breathing cues
Exhale to lengthen. Inhale to hold. Exhale to return.
Movement steps
- 1Inhale to prepare in the start position.
- 2Exhale to press the hands into the wall and lengthen the spine.
- 3Let the chest sink gently toward the floor without forcing range.
- 4Inhale to hold with relaxed shoulders.
- 5Exhale to walk the hands up the wall and return to upright.
Common mistakes
Locking the elbows; hiking the shoulders toward the ears; forcing the chest too low; holding the breath; standing too close and compressing the spine.
Safety notes
Choose standing or kneeling based on knee comfort. Stop if wrist, shoulder, or sharp back discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Wall Child's Pose Stretch suitable for beginners?
Yes. The wall supports the upper body and the stretch can be done standing or kneeling based on knee comfort.
What muscles does Wall Child's Pose Stretch work?
The back and shoulders lengthen as the spine folds forward. The upper-back muscles release while the core stays gently engaged.
What is Wall Child's Pose Stretch good for?
It provides a gentle back and shoulder release, useful as a recovery drill between standing sequences or after prolonged sitting.
Plan your class
Turn saved exercises into a class plan
Save exercises from the library, then build a reformer class plan with cues, timings, reps, and teaching notes.