Wide-knee child's pose (prenatal) (hold)

Pre/postnataleasytimedno equipment

On hands and knees with the knees wide apart to make room for the belly, the hips sit back toward the heels and the arms reach forward, resting the forehead down (on a cushion if it does not reach the floor); a gentle stretch for the back and hips.

How to do it

1. Start on hands and knees; open the knees wide (wider than the hips) and bring the big toes together.
2. Sit the hips back toward the heels, as far as is comfortable, and walk the hands forward; rest the forehead on a cushion or stacked fists.
3. Breathe slowly into the back and sides of the ribs and let the belly hang between the knees.
4. Hold 20-40 seconds; come out if you feel dizzy, short of breath, heartburn or pelvic or pubic pain.
5. General exercise information, not medical advice: check with your doctor or midwife before exercising in pregnancy. Stop and get advice for pain, vaginal bleeding, leaking fluid, regular contractions, dizziness, headache, chest pain, calf pain or swelling, or breathlessness that comes before you start.

Muscles worked

Supporting: lower back, glutes