Child's pose is another yoga pose that doubles as a fantastic upper back stretch. It's intended to slow down our parasympathetic nervous system and allow us to lengthen the spine. It also stretches the trapezius, erector spinae, and teres major muscles. Plus, it can be easily modified for different bodies and abilities.
- Start in a tabletop position, with your shoulders over your wrists and hips over your knees.
- Bring your knees wider than your hips.
- Press your hips back and down toward your heels. (Your glutes may not touch your heels; that's fine.)
- Bring your chest toward the ground and reach your arms forward.
- Allow your forehead and palms to rest on the ground.
- Continue to press your hips back as you reach your hands forward.
- Breathe here for 30 to 60 seconds and repeat three times.
Modification: There are many child's pose variations you can turn to if necessary. Tuck a rolled-up blanket under your butt, over your legs for extra support; or place one or more yoga blocks under your forehead, for instance.
