Let the gentle child be your guide to unlocking exceptional levels of relaxation with …
… The Child’s Pose!
This essential posture is known for its calming and restorative effects. Along with promoting mindfulness, the Child’s Pose also can lower your blood pressure and improve your lung function and respiratory fitness.
The Child’s Pose gently stretches the hips, thighs, lower back, and lats. Because of its restful nature, it’s a great way to warm up for your workout and to wind down when your workout is done. So, tap your inner child and get started with the Child’s Pose.
Here are the easy steps to performing this calming and foundational exercise …
:: Get on the ground or your yoga mat on all fours. With your arms in front of you, place your palms flat on the floor. Next, spread your knees as wide as possible. Your feet should remain in contact with the floor, either by touching your toes or by angling your ankles outward. Relax your shoulders, jaw, and eyes and lower your head so that you’re looking at the floor.
:: Next, sit back on your heels while keeping your arms straight. Your goal is to rest your belly on your legs and your forehead on the floor. In this position, you’ll start feeling the stretch in your lats.
:: Hold this position for 30 seconds while you take some deep breaths, extending your chest toward the floor.
:: Reverse the process to your original position and repeat two times.
Hint: If it’s too uncomfortable to sit on your heels, consider adding a folded blanket or pillow between your hips and heels. Similarly, you can put a book, yoga block, or even your fists on the floor to find a comfortable level to rest your head. Comfort is key to extracting the maximum soothing benefit from this exercise.
Adding More Movement …
- For a deeper stretch, do the Child’s Pose with some simple, side-to-side movement or by walking your fingertips further in front of you.
- First, enter the Child’s Pose and rest your belly on your legs.
- Next, gently rock your torso from side to side – not too fast – for a deeper stretch that you’ll instantly feel in your lats.
- Return to the Child’s Pose and pause for several deep breaths.
- Then, curl your fingers and slowly “walk” them forward a few steps, pause for a few deep breaths, and walk your fingers back to place your palms flat on the floor.
- Repeat each movement three times. As you progress, you’ll gain added flexibility and enhanced levels of relaxation.
Hint: While the Child’s Pose is a restful pose, it’s important not to neglect your proper body position. Remember, the goals are to rest your belly on your legs and your forehead on the floor. Work toward these goals, DON’T FORCE IT!
And since you’ll be compressing your stomach during this exercise, it’s a good idea to wait a while after eating before trying it. Adding the Child’s Pose to your yoga or workout routine will keep you … GROUNDED!