The reset button for a tight back and busy mind.
Sink your hips heavier on every exhale and let the spine lengthen.
Child's pose folds the hips back toward the heels while the arms reach long, gently lengthening the muscles along the lower back and letting the spine decompress after being loaded. Because you are fully supported by the floor, nothing has to stabilise, so the body can actually let go. It is the go-to finisher after deadlifts, squats or a long day sitting, and a solid breathing reset between hard sets.
Anywhere from 30 seconds to a few minutes. It is a passive hold, so there is no upper limit that matters, stay as long as it feels good and keep the breathing slow.
Either works. Knees together rounds the lower back more, knees wide lets the chest sink deeper between the thighs and adds a gentle inner thigh stretch. Pick whichever lets you relax most.
Tight quads, ankles or hips are usually the limit, and that is fine. Put a cushion between your hips and heels or under your ankles, and the range will improve over time.
