Moving Child Pose
Gentle stretch that improves flexibility and relaxation by flowing between tabletop and child's pose. Perfect for beginners!
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
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.
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.
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.
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.
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.
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.