Child Pose

Benefits: Child pose provides a gentle and relaxing stretch to the thighs, hips, ankles and lower back. With arms extended, this pose stretches the shoulders. Reduces stress and fatigue.

From your table position (on hands and knees) push your hips back towards your heels. Keep your arms reaching overhead with your palms resting on the floor. Elbows should be lifted as you are stretching your arms out. Your head rests on the floor or a pillow or folded blanket.

You can open your knees up if it is more comfortable. Walk your fingertips away a little more and out to the sides a bit. Hold here for 3-5 breaths.

Your stretch here is in the lower back and the upper back. Make it comfortable.

This is one of the most popular poses in all of yoga. This pose is also used as a resting pose in power yoga classes.

Precautions: People with knee injuries should place a folded blanket under the buttocks to lessen the angle of and the pressure on the bent knee.

From child pose you can go right into the side stretch.