Child's Pose Shoulder Flexion

Starting Posture

Start in a kneeling position with your big toes touching and knees spread wide apart. Sit back on your heels and reach your arms forward, placing your forehead on the mat.

How to Exercise

From Child's Pose, keep your hips reaching back towards your heels as you walk your hands forward, extending your arms along the mat. Spread your fingers wide and press into the palms, feeling a stretch along your arms and shoulders. Hold this position for 30 seconds to 1 minute, focusing on your breath.

Breath Control

Focus on slow, deep breaths in and out through the nose. As you inhale, feel your ribcage expanding. As you exhale, try to release any tension in your shoulders and upper back.

Common errors

Common errors include collapsing the chest towards the mat, which can strain the shoulders. Make sure to keep your chest open and your shoulders relaxed. Another common error is holding your breath - remember to breathe deeply and evenly throughout the pose.

Weights

Grips

Variations

You can deepen the stretch by walking your hands over to one side, stretching through the side body. Another variation is to bring your hands back towards your feet, keeping your forehead on the mat for a different shoulder stretch.

Comments and tips

Make sure to keep your hips reaching back throughout the pose to protect your lower back. If you have tight shoulders or limited flexibility, you can place a yoga block under your forehead for support. Listen to your body and only go as far as feels comfortable.

Cautions

Avoid this pose if you have a knee injury or experience any discomfort. If you feel any pain in your shoulders or neck, come out of the pose slowly and gently. Consult with a yoga instructor if you are uncertain about your form or alignment.