Moving Child Pose

1. Starting Position:
- Begin on your hands and knees in a tabletop position.
- Your hands should be placed shoulder-width apart, with fingers spread wide for stability.
- Keep your knees hip-width apart.

2. Transition to Child's Pose:
- Exhale slowly as you lower your hips back towards your heels.
- Allow your forehead to rest gently on the ground.
- Extend your arms out in front of you, palms facing down.

3. Movement:
- Inhale and begin to slide your hands forward, lengthening your spine.
- Gently shift your weight forward, bringing your upper body back into the tabletop position.
- Keep your core engaged to support your back.

4. Return to Child’s Pose:
- Exhale again and return your hips back towards your heels, relaxing into the Child's Pose.
- Maintain the length in your arms and let your torso relax down.

5. Repetition:
- Repeat this movement for 5 to 10 cycles, moving smoothly between Child's Pose and tabletop position.
- Focus on your breath, inhaling as you move forward and exhaling as you sit back.

6. Ending the Exercise:
- To finish, return to a seated position on your heels and take a moment to breathe deeply.
- You can sit with your legs crossed or extend them out in front of you for a few moments before concluding.

Tips:
- Ensure that your movements are gentle and controlled to avoid strain.
- If you feel discomfort in your knees, consider placing a folded blanket under them for support.
- Keep your neck relaxed; avoid tensing your shoulders.