Draw your arms out long in front of you, and let your forehead rest on the floor for Child's Pose. If you're working with sore muscles, you'll feel this stretch all over your body. As you breathe deep, let your hips sink closer and closer to your toes.
For a more intense shoulder stretch in this restorative posture, crawl out your fingers even further away from your body until your forearms are off the floor and your arms are actively engaged.
- Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in, and as you exhale, lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
- Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
- Stay here for 10 long breaths.
Source: Laughing River Yoga