Child pose up

Category

Yoga

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Erector Spinae, Deltoids

Secondary muscles

Trapezius, Rhomboids, Pectoralis Major

How to do it

1. Begin on all fours with your hands directly under your shoulders and your knees under your hips. Keep your elbows bent close to your body with chest close to the floor.
2. Push through your hands to lift your upper body slightly while simultaneously pushing your hips backwards towards your heels. Straighten your arms as you move your hips back.
3. Continue to push your hips back until they are close to your heels, extending your arms fully in front of you on the floor.
4. Hold this position for the desired duration, breathing deeply and allowing your body to relax into the stretch.

Form tips

• Focus on pushing your hips back towards your heels to deepen the stretch in your lower back and shoulders.
• Perform the movement slowly and with control to maximize the effectiveness of the stretch.
• Breathe deeply and steadily, inhaling as you lift your upper body and exhaling as you push your hips back.
• Use this pose to gently stretch and open up the muscles in your back, shoulders, and hips.