As promised from my previous Practice Notes,
here are some of my favorite Child’s Pose variations for a little upper-body unraveling! These shapes are super yummy for the shoulders, chest, and upper back. Pick out your favorites or string them all together for a Yin-style flow. And remember from the last post, you can always tuck a folded blanket behind your knees and use any other props necessary to help lift the earth up to you.
Enjoy and let me know your favorites!
1. Explore reaching the hands forward, then back towards your heels.
Similar to bringing the knees together or apart in Child’s Pose, bringing the finger tips towards the front of your mat or back towards the heels will change up the sensations through the shoulders and upper back. Explore the two and find the expression that serves you best. Then drop in for a few deep breaths.
2. Side-Body Sweetness: Child’s Pose with a Lateral Stretch
One of my favorites pre- and post-surfing, this variation of Child’s pose helps to open up the side ribs and is lovely for the outer shoulder and those paddling muscles of the lats. From a traditional Child’s Pose (with fingertips forward) lift your head and walk your hands over to the right side of your mat. Find an appropriate place then drop your head and breathe into the left side of the torso for a few deep breaths. Lift the head and walk the hands through center and over to the left to repeat on the other side.
3. Revolved Child’s Pose
This variation of Revolved Child’s Pose offers a nice twist through the mid and upper back while also gently rinsing out the shoulders and providing a little pec stretch through the top arm. I find it easiest to come into this shape from a Table Top position (all fours). From there, thread your right arm under your left, bringing your right shoulder and right side of the face to the floor (or your props). If it feels OK, bring the left arm behind your back with the palm facing away from you. Stay for a few deep breaths before switching sides.
4. Extended Child’s Pose
Another lovely one for the lats, and I offer two different expressions here so you can take what you need. For the first one, pictured on the left, begin in a traditional Child’s Pose then begin to lift the hips off the heels as you walk the fingertips forward. Find an appropriate distance as you drop your chin to the floor (gaze forward) and let your heart melt between your arms.
You can get into the second variation, pictured on the right, from the first variation described above. For this second one, you’ll bring your palms together and forehead to the floor. Then bend the elbows to bring the thumbs towards the back of the head. For me, this variation turns up the sensation of stretch through my lats and triceps.
5. Child’s Pose with Arm Adduction
And last, but not least, for the often tense upper back, Child’s Pose with the arms adducted. Again I offer two variations so that you can tailor the shape to your needs. One option, as pictured on the left, is to cross one arm in front of the other, walking the hands as far apart as feels comfortable, then letting the backs on the arms rest on the tops of the thighs. The second option, as pictured on the right, is to cross one arm in front of the other, again walking the hands as far apart as feels good, then letting the backs of the arms come to rest on the floor in front of the knees. For both variations you’ll let your head drape over the arms and either letting the forehead rest on the floor or on a prop (as pictured on the right).