Child pose

Proper Position

• Kneel on a mat with your feet together behind you and your knees hip-width apart (or wider, depending on your flexibility).
• Sit back onto your heels, then lean forward, extending your arms in front of you.
• Rest your forehead on the mat and relax your shoulders.

Movement

• Gently stretch your arms forward, lengthening your spine.
• Hold this position while breathing deeply, feeling the stretch in your back, hips, and shoulders.
• For a different stretch, bring your arms alongside your body with your palms facing upward.
• Stay in this position for 20-30 seconds or as long as you feel comfortable.

Breathing

• Inhale deeply through your nose, feeling your back expand.
• Exhale slowly, releasing tension throughout your body.

Tips

• If your hips don’t touch your heels, place a cushion under your seat for support.
• Avoid forcing the stretch: let your body naturally relax.
• Adjust your arm position as needed for comfort or a deeper stretch.