Dynamic Half Child Pose Stretching Instructions
1. Starting Position:
- Begin on your hands and knees in a tabletop position. Ensure your hands are directly under your shoulders and your knees are under your hips.
- Keep your spine flat and engage your core for support.
2. Preparation:
- Slowly spread your fingers wide for stability.
- Take a moment to breathe deeply, inhaling through your nose and exhaling through your mouth.
3. Movement:
- As you exhale, shift your hips back toward your heels, lowering your chest toward the ground in a modified child’s pose while extending your arms forward.
- Keep your forehead resting gently on the mat or ground.
- Inhale and return to the starting tabletop position, bringing your hips back to the neutral alignment.
4. Flow:
- Repeat the movement by transitioning smoothly from the half child pose back to the tabletop position.
- Focus on your breath: inhale when moving up and exhale when moving back.
5. Repetitions:
- Perform this dynamic stretch for 5 to 10 repetitions, maintaining a slow and controlled pace.
6. Final Position:
- After completing the repetitions, return to a comfortable seated position, or hold the child’s pose for a few breaths to relax.
Tips:
- Keep your neck relaxed and avoid straining it by looking forward or excessive tilting.
- Modify the depth of the stretch by how far you take your hips back toward your heels.
- If it feels uncomfortable, try adjusting the position of your knees or arms as needed.
