There are a number of variations of child’s pose that offer ways to stretch while resting. This is one of my favourites, especially after taking a heavy pack off. Think of the action you see cats do when they dig their claws in your carpet and then pull back to stretch.
- Start on your hands and knees with knees slightly apart.
- Move your hands forward and come up on to your finger tips, with your wrists flexed down. This helps stretch and release your wrists. You can also bring your palms flat to the ground if you prefer, this will also make the stretch more gentle on your shoulders.
- Tuck your toes under – stretching your feet and ankles.
- Then sit your hips back to your heels. You can adjust your hands further forward or back until you find the spot that’s most relaxing and still stretching. Usually going forward deepens the stretch.
- Gently press your chest towards the ground to increase the stretch in your shoulders, chest and back. If you have very mobile shoulders, be careful here – don’t hyperextend. Instead focus on pressing down into your fingers.
- If you find this version too strong a stretch, bring your palms to the ground, and then your elbows and then if your head reaches the ground, let it rest there or put a block or blanket under your head.
- Stay for a few breaths. Or maybe experiment with moving your chest slightly up and down with your breath.
Extended child’s pose
