How to do the child's pose in yoga

Exercise


How to do the child's pose in yoga
Child's Pose is a basic seated forward bend that stretches the spine and lower back. This versatile pose works as a warm-up or post workout stretch, and it is a great counter pose after performing back bends. While holding this pose, your weight should be back toward your hips and not on your forehead. For a variation to stretch your shoulders, simply stretch your arms on the floor straight ahead. Child's Pose is good for nearly anyone, but you should be careful if you have knee problems or high blood pressure.
Instructions
Step 1 Kneel on the floor with your hands in line under your shoulders and your knees beneath your hips. The tops of your feet should be flat on the floor. Step 2 Exhale while keeping your hands in place and sitting back on your heels. Lay your upper body over your thighs and rest your forehead on the floor. Keep your weight back toward your hips. Do not put weight on your forehead or strain your neck. Step 3 Move your arms back along the sides of your body with your palms facing up and your hands back near your feet. Relax your shoulders. *Note: You can also leave your arms in the forward position to get more of a stretch through your shoulders and upper back. Step 4 While in the pose, release your hips back toward your heels to lengthen your spine. Feel the gentle curve of your spine al the way from your neck to your tailbone, but do not strain your neck or put weight on your forehead. Hold the pose for 15 seconds to 1 minute. Step 5 To move out of the pose, inhale and press your hands against the floor to come up to a sitting position.	You will Need Comfortable Clothes Yoga Mat Tips & Warnings Never push beyond your limit. Stretch gently to avoid injury. Keep your weight back toward your hips and not on your forehead or neck. If you can't sit back on your heels, you can put a folded towel between your heels and butt to reduce the strain on your knees. Always check with a doctor before beginning any new exercise routine.

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Susan Quilty
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