Yoga Pose of the Week – Focus on the Low Back & Hips

You work hard in the gym to build muscle, burn fat and crush your goals, but what are you doing to work on your recovery?

Every exercise regimen should include recovery elements. These include proper nutrition, sleep, and any other actions taken to maximize the body’s repair, such as mobility work!

One way to get your mobility work in is through yoga poses. Our featured yoga pose of the week is child’s pose.

Child’s pose is a beginner-friendly yoga pose that stretches the muscles of the low back and hips and is very calming, which is great for stress relief! 


  • Find a comfortable surface to lie on such as a carpet, towel or yoga mat.
  • While kneeling, bring your big toes together and sit your hips back towards your heels.
  • Reach your arms in front of you along the floor and rest your forehead on the ground.
  • Make sure to breathe deeply and relax into the pose. Hold for about 1-2 minutes.


If your low back is feeling like it needs a bit more attention, bring your knees all the way together. Try walking your hands from right to left while keeping hips stationary for an extra stretch through the sides of your back.

If your hips are feeling tighter, try opening your knees wider to give them a bit more of a stretch. This variation is also best if you are pregnant.

If you have difficulty sitting your hips back onto your heels, place a pillow or blanket between them to give you some extra support.

Vanessa Kiriakou

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