Child's Pose

Benefits:

• Relaxes the back and neck

• Stretches the spine

• Provides a gentle massage to abdominal organs

• Good counter pose to backbends

Steps:

• Kneel with your buttocks on or near your heels, legs hip width apart

• Fold forward from the hips, bringing your upper body to your thighs and your forehead to the floor

• Place your arms on the floor next to your legs, palms up, or extend your arms on the floor in front of you with palms down (extended child’s pose)

• Let your shoulders relax

• Breathe into your belly, allowing it to expand into your thighs on inhale, relax on exhale (this helps to strengthen your diaphragm)

• If you are in extended child’s pose, stretch your fingers out in front of you as far as you can and breathe into your upper back, allowing your back to open and stretch on inhale and relax on exhale

• Remain in this position for 6-10 breaths

• Raise your upper body and return to kneeling position