Child's Pose
Step 1 - Start on hands and knees, then sit back on your heels
Step 2 - Extend arms forward and lower your forehead to the ground
Step 3 - Let your entire back stretch from your shoulders to your lower back
Step 4 - Hold position while breathing deeply and relaxing
Recommended Sets & Time:
Beginner: 2 sets of 45-60 seconds, 15 seconds rest
Intermediate: 2-3 sets of 60-90 seconds, 10 seconds rest
Advanced: 3 sets of 90-120 seconds, 10 seconds rest
What to Focus On:
Full back lengthening - You should feel your entire spine stretching and decompressing
Hip flexor stretch - Feel the stretch in your hips as you sit back on your heels
Stress relief - This pose is naturally calming and helps reduce post-workout tension
Spinal decompression - Allow your spine to lengthen after compressive exercises
Modifications:
Easier: Place a pillow between your calves and thighs, or widen your knees
Harder: Reach your arms to one side, then the other, to target different areas
