4. How to... child pose

How to child pose

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Instructions

1. From table pose (on all fours), exhale and push your hips down and back toward your heels. Bring your forehead towards the floor. Ideally, keep your knees together or if more comfortable, spread them slightly apart.

2. Your arms can be overhead with the palms on the floor, your palms or fists can be stacked under your forehead, or your arms can be along side the body palms facing up (this is more advanced).

3. Breathe slowly and deeply, actively pressing your belly against your thighs on the inhale.

4. Breathe and hold for 4-12 breaths.

5. To release: place your palms under your shoulders and slowly inhale up to a seated position.

Notes from your P.T

TIP: Keep your elbows straight to get a good stretch in your upper back. If the position shown above this movement can be made easier by bring your arms lower and wider to 45 degrees.

Muscles stretched and benefits: Child pose calms the body, mind and spirit. The Child pose gently stretches the back, massages and tones the abdominal organs, and stimulates digestion. This can ease constipation and anxiety.

Sets and reps? Do this one for time as opposed to repetitions, it’s a static stretch, build up to 30 secs 3 sets (times over).

Caution: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor.

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