Wide-Knee Child's Pose anatomy

Wide-Knee Child's Pose · Adho Mukha Virasana · Tư thế em bé mở rộng gối

Wide-Knee Child's Pose mainly works ; it stretches adductors, gluteus maximus, erector spinae, quadratus lumborum.

3D anatomy model of Wide-Knee Child's Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Kneel with the big toes touching and the knees wider than the hips; sit back toward the heels and lower the torso between the thighs, forehead on the floor, arms long in front, palms down. A resting pose: the inner thighs, hips, back and shoulders lengthen gently. The space between the knees leaves room for the belly, so this variation is often used during pregnancy.

Muscles in this pose

Stretching: Adductors, Gluteus maximus, Erector spinae, Quadratus lumborum, Latissimus dorsi, Teres major, Quadriceps, Tibialis anterior

Why these muscles work or stretch

Adductors · Stretching: The inner thighs lengthen with the knees wide
Latissimus dorsi · Stretching: Lengthens as the arms reach forward
Quadriceps · Stretching: Lengthens with the knees deeply bent
Tibialis anterior · Stretching: Lengthens with the tops of the feet on the floor

Practice cues

Widen the knees and keep the big toes touching
Let the hips sink toward the heels and the torso relax between the thighs
Reach the arms long; relax the shoulders and neck

Benefits

Gently stretches the inner thighs, hips and back
Lengthens the shoulders and lats as the arms reach forward
Offers rest and slower breathing between harder poses

Cautions / contraindications

Go gently with knee pain: place a folded blanket between thighs and calves
Take care with ankle pain; roll a blanket under the ankles
Go gently with shoulder pain: rest the arms alongside the body

Easier variations

Rest the torso and forehead on a bolster or folded blankets
Place a folded blanket between the hips and heels if the hips don't reach

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Child's Pose Balasana
Gate Pose Parighasana
Rabbit Pose Sasangasana
Knees-to-Chest Pose Apanasana
Thunderbolt Pose Vajrasana
Hero Pose Virasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)