Day 245- Child's Pose with Wide Knees

This exercise allows you to open the hips and the low back along with the added length of the child’s pose.

To do this exercise you will need a mat.  Start kneeling with your feet together and your knees apart and then allow your body to rest forward between your thighs.  Take five to ten breaths in this position. 

Things to think about

Often people enjoy the child’s pose with the knees apart because it allows more space in the hips and low back. 

You can also take this opportunity to walk your hands farther forward in space to lengthen your spine.  See how far you can reach.

Day 244- Child's Pose with QL Stretch

This exercise is a recuperative exercise that increases the length in the ribcage and waist.

To do this exercise you will need a mat.  Start kneeling while folding your body over your thighs and reach your hands along the floor in front of you.  Breath in this position and then walk your hands towards the right to increase the stretch on the left side of your torso.  After a few breaths walk your hands to the left to increase the stretch on the right side of your torso.  Take a few breaths here and then walk your hands into the center.

Things to think about

This exercise should feel good, but sometimes people feel discomfort in the knees in this position.  Always feel free to roll a towel or place a soft pillow behind the thighs to make this more comfortable.

Using a unilateral breath will allow you to increase the stretch on either side.  Imagine breathing into the specific side of the ribcage.  See if you can feel the ribs spreading when you inhale.

Day 243- Child's Pose

This exercise is intended to be recuperative.  It is about allowing the breath to find its way to your low back, and to allow the change in the tissues to remain with each breath.

To do this exercise you will need a mat.  Start by kneeling on the floor and then allow your body to sit back on your heels and then to fold over your thighs.  Reach your hands out in front of your body and then breath.  Allow the breath to spread the myofascial tissues of your back.  Try 5-10 breaths in this position.

Things to think about

Release! Release! Release!  With each exhale allow your body to melt into the floor.  Feel the liquid nature of the fascia, as your bones are gently moving away from each other.

It is fun to try to breath into different parts of your back.  Is one part tighter than other?  Can you release it?