Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

StretchesLevel 1

Child's Pose

A resting stretch for the lower back: sit back onto your heels and reach your arms forward.

Stretching (red): Lower back, hips
Helping (amber): Shoulders
Do: Hold 20 to 30 seconds, 2 to 3 times
Rest: Breathe slowly throughout

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Knee pain when kneeling? Skip it, or use a thick cushion behind the knees. Reflux? Not within 2 hours of a meal. Osteoporosis? Skip this one unless Nida says it is safe for you.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

Start on hands and knees. Knees a little wider than your hips, big toes together.
Sit your hips back toward your heels. Go only as far as is comfortable. Breathe out.
Reach your arms forward and rest your forehead down. Hold 20 to 30 seconds. Breathe slowly into your back.
Walk your hands back and come up slowly. Return to hands and knees first, then sit up.

Where your hands and feet go

Feet: Big toes together, tops of your feet on the floor, knees a little wider than your hips.
Hands: Start under your shoulders. As your hips go back, slide your hands forward along the floor, palms down, arms long.
Body: Forehead rests on the floor or on a cushion.
The movement: Hips sink back toward your heels while your hands stay reaching forward.

Watch out for

Forcing your hips down. A cushion between hips and heels helps.
Holding your breath.

Make it easier

Put a cushion between your hips and heels, or under your forehead.

Make it harder

Walk both hands to one side for a side stretch, then the other.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026