Child's Pose with Breath
Demo video coming soon
How to Do It
Kneel and sit the hips back toward the heels, reaching the arms forward and lowering the chest toward the floor, forehead resting down. Relax into the position and breathe slowly and deeply, feeling the back and hips gently open with each exhale. Hold for the prescribed time, breathing calmly throughout.
Why It Works
A gentle, restful position that lightly stretches the lower back, hips, and lats while the focused breathing promotes relaxation and parasympathetic activation; combines mild mobility with a calming, recovery-oriented breathing focus.
Hockey Transfer
Aids recovery by gently decompressing the spine, opening the hips, and relaxing the nervous system after training; supports the relaxation and mobility that help the body recover and stay supple for skating.
Coaching Cues
- "Sit the hips back to the heels"
- "breathe slow and deep"
- "relax and soften with each exhale"
Common Mistakes
Holding tension; shallow breathing; forcing the stretch; rushing
Progression / Regression
walk the hands to one side for a lat stretch
place a cushion under the hips for comfort
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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