10 Best Yoga Poses For Women Child’s pose Stretches hips, quads, back 1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels. 2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute. Why it is good for you This go-to rest pose opens hips and relieves lower back tightness. Downward-facing dog Stretches spine, hamstrings, glutes, calves; strengthens deltoids, triceps 1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide. 2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine.) 3. Walk your hands forward a few centimetres and walk your feet back a few centimetres to lengthen the pose. Squee