Shift Back Child Pose

Child Pose Back Shift Stretching

Positioning

1. Starting Position: Begin by kneeling on the floor. Keep your knees hip-width apart and your big toes touching.
2. Sit Back: Gently lower your hips towards your heels. If your thighs are large or you feel discomfort in your knees, you can place a folded blanket or cushion under your hips for support.
3. Reach Forward: Extend your arms forward on the floor, keeping them shoulder-width apart. Your palms should be flat on the ground.

Movement

1. Stretch: As you breathe in, lengthen your spine. As you breathe out, sink deeper into the pose, allowing your torso to relax closer to the ground. Let your forehead rest on the floor.
2. Hold the Position: Maintain this pose for 30 seconds to a few minutes. Focus on breathing deeply and feeling the stretch along your spine and shoulders.
3. Return to Starting Position: To come out of the pose, engage your core muscles and gradually lift your torso back to a kneeling position.

Tips

- Keep your neck relaxed and shoulders away from your ears.
- If your arms are feeling tight, you can also rest them alongside your body with palms facing up.
- Remember to breathe slowly and deeply throughout the stretch to enhance relaxation.

This stretch is excellent for relieving tension in the back and promoting relaxation.