Type: Restorative stretch
Suitable for: Flexibility, Stress relief, Cool down

Child’s Pose is a gentle, restorative stretching exercise ideal for relieving tension in the back, shoulders, and chest. Often used in yoga, this pose helps to calm the mind and ease stress, making it a perfect addition to a cool down routine or a quiet moment of relaxation.

Directions

1. Begin on your hands and knees in a tabletop position, wrists under your shoulders and knees under your hips.
2. Bring your big toes together and widen your knees towards the edges of your mat to make space for your torso.
3. As you exhale, sit back on your heels and gently lower your torso between your thighs.
4. Stretch your arms forward on the floor, palms down, allowing your forehead to rest on the mat.
5. Relax your shoulders, neck, and back, letting your hips sink towards your heels.
6. Take slow, deep breaths, focusing on expanding your back and sides with each inhale and relaxing further with each exhale.
7. Hold the pose for 30 seconds to 1 minute, or as long as it feels comfortable.
8. To exit, gently walk your hands back towards your knees, lifting your torso, and return to the tabletop position.

Helpful Hints

• Lengthen your spine: Engage your core to keep your spine long and avoid rounding your back too much.
• Soften your shoulders: Let your shoulders relax away from your ears as you stretch your arms forward.
• Appropriate knee width: Maintain a hip-width distance between your knees to comfortably accommodate your torso.
• Neutral neck: Keep your neck in line with your spine, resting your forehead gently without straining.
• Continuous breathing: Focus on breathing deeply and continuously to enhance relaxation and release tension.
• Comfort is key: Adjust the pose as needed to feel comfortable and supported, using cushions under your knees or forehead if necessary.