A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.
Begin on hands and knees, then sit the hips back toward the heels with the arms long in front.
Reach the arms forward and let the upper back and shoulders lengthen without forcing the range.
Move smoothly between the kneeling start and the long-reach position while breathing steadily.
Widen the knees slightly if needed to make room for the torso and hips.
Keep the shoulders relaxed rather than pulling them toward the ears.
Forcing the hips to the heels despite knee or hip discomfort.
Shrugging the shoulders or holding the breath throughout the reach.
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