Child's Pose
Mobility · Gentle
Open the lower back and quiet the pelvic floor through a long, supported exhale.
Set yourself up
- Kneel on a soft surface with the big toes touching and the knees wide, wider than your ribcage.
- Sit your hips back toward your heels.
- If your hips don't reach your heels, place a folded towel between them.
Move step by step
- Fold forward and rest the forehead on the mat or a cushion.
- Let the arms extend forward or rest beside the body.
- Stay 60 seconds, breathing slowly into the lower back.
Breathing cue
Slow nasal breath. Let the lower back widen on each inhale.
What to feel
- Lower back gently fills with breath on each inhale.
- Belly drops between the thighs.
- Anus and perineum feel heavier toward the heels on each exhale.
Common mistakes
- Rounding only at the upper back.
- Keeping the knees together, which stops the belly dropping between the thighs and removes most of the release.
- Holding tension in the shoulders or jaw.
If the knees or hips ache, place a cushion between heels and hips, or skip this stretch.
Sources for this exercise
This is education, not medical treatment.
Pelvic Floor Power Up is general information. It is not a diagnosis, a treatment, or personalised medical advice, and it is no substitute for being assessed by a qualified professional. Nobody has examined you.
- Talk to a doctor or pelvic-health physiotherapist before you start, particularly if you are pregnant or postnatal, have had pelvic surgery, or have been diagnosed with a prolapse.
- Stop and seek advice if any exercise increases your pain, pressure or urinary symptoms.
- Seek medical care promptly for blood in your urine or stool, fever, new inability to pass urine, numbness in the saddle area, or severe or rapidly worsening pain.