Child's Pose with Arm Rotation Instructions
Starting Position
1. Kneel on the ground: Begin by kneeling on all fours. Your knees should be hip-width apart, and your big toes should be touching.
2. Sit back on your heels: Gently lower your hips back towards your heels, aiming to rest them down. This may create a gentle stretch in your lower back.
3. Stretch your arms forward: Extend your arms in front of you on the floor, with your palms facing down. Make sure your forehead is resting comfortably on the ground.
Movement
1. Inhale and create space: As you inhale, lengthen your spine by pulling your shoulders away from your ears.
2. Rotate your arms: On the exhale, twist your right arm under your left, reaching it across your body. Let your right shoulder rest on the floor, and turn your head towards the left.
3. Hold the stretch: Breathe deeply into this position, feeling the stretch in your shoulder and upper back. Hold for about 15-30 seconds.
4. Return to center: Gently unwind and return to the starting position, bringing your arms back in front of you.
5. Repeat on the other side: Now repeat the arm rotation with your left arm under your right, resting your left shoulder on the floor and turning your head to the right. Hold for 15-30 seconds.
Ending Position
- After you have completed both sides, come back to the child’s pose, resting your arms in front and your forehead on the ground. Hold for a few deep breaths, allowing your body to relax.
Tips
- Keep your breathing steady and slow throughout the movement.
- If you feel any discomfort in your knees or lower back, adjust the positioning of your hips or use a cushion for support.
- Avoid forcing your arms into any position; ensure the stretch feels comfortable.
