{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Balasana",
      "kind": "common"
    },
    {
      "text": "Prayer Pose",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "stretched"
      },
      {
        "muscle": "erector-spinae",
        "role": "stretched"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "stretched"
      },
      {
        "muscle": "quadriceps",
        "role": "stretched"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "flexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "yoga",
      "flexibility",
      "mobility"
    ],
    "movement_patterns": [
      "stretch",
      "mobility-drill"
    ],
    "mechanics": "not-applicable",
    "force": "static",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat",
      "yoga-block"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1002"
  },
  "id": "oec:child-s-pose",
  "instructions": {
    "setup": [
      "Start on your hands and knees in a tabletop position on an exercise mat.",
      "Bring your big toes together to touch and spread your knees out hip-width apart or slightly wider."
    ],
    "steps": [
      "Exhale and shift your hips back and down toward your heels.",
      "Walk your hands out forward in front of you, extending your arms fully.",
      "Lower your chest toward the floor and rest your forehead gently onto the mat.",
      "Hold the position, relaxing your shoulders, neck, and lower back into the stretch.",
      "To exit, slowly walk your hands back under your shoulders and press yourself up to a seated kneeling position."
    ],
    "breathing": "Breathe slowly and deeply through your nose, expanding your ribcage and lower back with each inhalation, and sinking deeper into the stretch with each exhalation.",
    "cues": [
      "Hips to heels",
      "Walk fingertips forward",
      "Melt chest toward the floor",
      "Breathe into the lower back"
    ],
    "common_faults": [
      {
        "fault": "Forcing the hips to touch the heels despite tight hips or knee discomfort.",
        "correction": "Place a folded blanket or yoga block between your calves and glutes to provide comfortable support."
      },
      {
        "fault": "Holding tension in the neck and shoulders.",
        "correction": "Allow your forehead to rest fully on the floor or a yoga block, and soften your elbows slightly if your shoulders are restricted."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid deep, forceful flexion if experiencing acute knee pain; widen the knee stance or place a cushion behind the knees."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "convention": "not-applicable",
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ]
      }
    ],
    "records": {}
  },
  "name": "Child's Pose",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Child's pose",
        "url": "https://wger.de/en/exercise/1002/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "pronated"
    },
    "position": "kneeling"
  },
  "status": "active",
  "summary": "A resting yoga stretch performed on the knees with hips shifted back to the heels and arms extended forward to lengthen the spine, hips, and shoulders."
}