Alternating Child to Downward Dog Body Rock

Start on your hands and knees on the floor, then push your hips back toward your heels into an extended child's pose with your arms reaching forward.

Inhale as you shift your weight forward, lifting your hips and pressing your chest back toward your thighs to transition into downward dog.

Press firmly through your palms and engage your core to keep your spine long and stable throughout the movement.

Exhale smoothly as you lower your hips and bend your knees to return to the starting child's pose position.

Flow continuously between these two positions at a controlled pace, focusing on your breathing and spine mobility.