Child Pose for BJJ
Child pose is a resting stretch that opens the lats, shoulders, and lower back while providing a calming breathing position. The extended-arm version provides a deep lat stretch, while the knees-wide version opens the hips. This yoga fundamental is an excellent cooldown position after intense grappling.
✓ Step-by-Step Instructions
- 1 Kneel on the floor with your big toes touching.
- 2 Spread your knees wide apart.
- 3 Sit your hips back toward your heels.
- 4 Walk your hands forward on the floor as far as possible.
- 5 Let your forehead rest on the ground.
- 6 Breathe deeply into your lower back and hold.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Provides gentle decompression for the spine after the compressive forces of grappling. The wide-knee version stretches the inner thighs and hips that become fatigued from guard work.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Not sitting hips fully back to heels
- ⚠ Knees too close together limiting hip stretch
- ⚠ Tensing the shoulders instead of relaxing
- ⚠ Shallow breathing
🔄 Variations
- → Thread the needle child pose
- → Side reach child pose
- → Puppy pose
- → Active child pose with lat engagement
Track Your Child Pose Progress
Log your mobility sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Child Pose help my BJJ game? ▼
Provides gentle decompression for the spine after the compressive forces of grappling. The wide-knee version stretches the inner thighs and hips that become fatigued from guard work.
What equipment do I need for the Child Pose? ▼
You will need: none. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Child Pose? ▼
The Child Pose is rated 1 out of 5 in difficulty. This is a beginner-friendly exercise suitable for athletes at any training level. Focus on proper form before adding intensity.