CHILD'S POSE VARIATION

VARIATION OF CHILD'S POSE

• This position gently stretches the side muscles of your back.

• If this exercise is uncomfortable, a rolled-up towel can be placed between the back of your thighs and calves.

1. Go down on all four limbs (kneel) with your hands in line with your shoulders, your fingers should be pointing forward, and your knees in line with your hips as shown above in (position 1). Try to keep your back straight and your head in line with it.
2. Keeping your hands fixed in position, slowly lower yourself down onto your heels and let your forehead touch the mat.
3. Keeping the hands parallel, stretch the arms diagonally (position 3 in the above image). Hold the position for 10 seconds and then go on the opposite side to get the full benefit from the stretch.
4. Inhale and exhale, feeling the stretch in your body.
5. Repeat 5 times initially and raise the count gradually.