Lat Stretch (Extended Child's Pose)

Lat Stretch — Extended Child's Pose

Child's pose is one of the most comforting positions in yoga and stretching. In its extended version, with arms reaching forward and shifted laterally, it becomes a powerful targeted stretch for the latissimus dorsi — the widest muscle in the human body. This posture combines muscle stretching, spinal decompression and relaxation, making it a perfect exercise to conclude any training session.

Targeted Anatomy

• Latissimus dorsi — triangular muscle covering the entire lower back, responsible for arm extension, adduction and internal rotation.
• Teres major — muscle adjacent to the lats, primary synergist.
• Erector spinae muscles — passively released in this spinal flexion position.
• Thoracolumbar fascia — broad band of back connective tissue, relaxed and stretched.

Step-by-Step Instructions

Step 1 — Starting Position

Kneel on a mat or comfortable surface. Knees can be together or slightly apart (the wider version is more comfortable for the belly and hips).

Step 2 — Sit on the Heels

Gently sit on your heels. If uncomfortable, place a cushion or folded blanket between the buttocks and heels.

Step 3 — Extend Arms Forward

Lean the torso forward and extend both arms in front of you, hands on the floor, as far as possible. Push the hips back while lengthening the arms. Feel the stretch developing along the sides and back.

Step 4 — Vary the Sides

To target the right latissimus dorsi, shift both hands to the left while keeping the hips centered. Reverse for the other side. Hold each position for 45 to 60 seconds.

Duration and Frequency

• Hold: 45-60 seconds (center), 30-45 seconds (each side)
• Sets: 2-3 total
• Frequency: daily, ideal at the end of a session or before bed

Safety Tips

• If you cannot sit on your heels, use a support (cushion, yoga block).
• If knees are painful, place a blanket under them or opt for the standing version (leaning forward, hands on a table).
• Keep the neck neutral — do not force the forehead against the floor.
• Breathe deeply into the back to maximize the stretch of paravertebral muscles.

Variations

• Puppy pose — keep hips above knees instead of sitting on heels for a more intense thoracic stretch.
• Child's pose with arms alongside — pure relaxation variant, less lat stretching.
• Thread the needle — from child's pose, pass one arm under the body to add thoracic rotation.

Target Audience

Suitable for absolutely all levels. Particularly beneficial for people with back tension, weight training enthusiasts (after pulling exercises), stressed individuals and as a universal recovery posture.