4. How to... child pose

How to child pose

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Instructions

1. From table pose (on all fours), exhale and lower the hips to the heels and forehead to the floor. Have the knees together or if more comfortable, spread the knees slightly apart.

2. The arms can be overhead with the palms on the floor, the palms or fists can be stacked under the forehead, or the arms can be along side the body with the palms up.

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

4. Breathe and hold for 4-12 breaths.

5. To release: place the palms under the 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.

Sets and reps? Do this one for time, it’s a static stretch, build up to 30 secs 3 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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