Moving Child Pose
From all fours, sit back into Child's Pose, walk the hands to one side and then the other to lengthen each side of the back, and come back up.
How to do it
Setup
On all fours, knees about hip-width, hands a little ahead of the shoulders.
Steps
- Sit the hips back toward the heels, arms long on the floor.
- Walk both hands to one side and hold, the opposite side of the back opening.
- Walk them through the middle to the other side and hold again.
- Bring the hands back to the middle and rise onto all fours.
Common mistakes
Hips lifting off the heels as the hands travel: keep sitting back. Rushing from side to side: pause and breathe in each position. Shoulders creeping toward the ears: let them drop as the arms reach.
Breathing
Slow and even through the hold.
