One easy and relaxing yoga pose is the child’s pose. This practice stretches your lower back, extends your arms and relaxes your entire body.
1. Kneel on the floor. Touch your big toes together; sit on your heels. Separate your knees about as wide as your hips.
2. As you exhale, bend over and lay your torso down between your thighs. Lengthen and stretch your tailbone away from the back of the pelvis while you lift your head far from your thighs, away from the back of your neck.
3. Lay your hands on the floor alongside your torso palms facing up. Release the fronts of your shoulders toward the floor, and rest your forehead directly on the floor.
The child’s pose is a resting and stretching pose. Stay anywhere from 30 seconds to a few minutes. Beginners can use this pose to get a taste of a deep forward bend, where the torso rests on the thighs.
Stay in the pose up to three minutes. To come up, first lengthen the front torso, and then with an inhalation lift from the tailbone as it presses down and into the pelvis.
This posture is welcome at anytime during your practice.