The Child's Pose With Weights
Auto Beauty Business Culture Dieting DIY Events Fashion Finance Food Freelancing Gardening Health Hobbies Home Internet Jobs Law Local Media Men's Health Mobile Nutrition Parenting Pets Pregnancy Products Psychology Real Estate Relationships Science Seniors Sports Technology Travel Wellness Women's Health

The Child's Pose With Weights

This is a very popular yoga movement that a lot of people know even if they don't practice yoga. You can use a light hand weight between 1 and 2 pounds or 3 for men. This exercise will help to loosen up and relax your back, your neck, and your shoulders while giving your spine an amazing stretch. It will also gently stretch out your quadricep muscles which is the large muscle on the top of your legs in the front. This will also work the tricep muscles a bit.

The Child's Pose

This is a very popular yoga movement that a lot of people know even if they don't practice yoga.  You can use a light hand weight between 1 and 2 pounds or 3 for men.  This exercise will help to loosen up and relax your back, your neck, and your shoulders while giving your spine an amazing stretch.  It will also gently stretch out your quadricep muscles which is the large muscle on the top of your legs in the front. This will also work the tricep muscles a bit. 

Because this is a gentle stretch you don't have to warm up before doing it but still be very careful. 

You will need to sit down on a mat, towel, or rug.  Kneel on your knees holding your weights at your sides with your palms facing backwards.  Youer feet should be behind you and relaxed with the tops facing down.  Spread your legs out just a bit now lower your buttocks genty restng them on your heals. If you can not go all the way go as far as you can.  Do not strain this exercise should feel good it should not hurt.

Slowly lean forward, resting your upper body on your thighs and touching your forehead to the floor.  Your arms should have already gone down with you automatically, your palms should be facing up now. Your goal is to place your forehead on the floor.

Tip: If it hurts at all you are pushing yourself too hard. you can try spreading your knees a little more it should help you feel better and more relaxed.  Your ultimate goal is to touch your forhead to the ground. 

Tip: If you have already spread out your knees a bit and you are still having trouble take a pillow or a rolled up towel and place it between your legs and your buttocks and once again try and touch your forehead to the floor.

Tip:  If your knees are hurting you take a towel and fold it in to fourths and place it under your knees. 

Tip:  Remember you don't have to use weights.  If at any time the weights seem to be causing you strain go ahead and put them down.

Now that you are in position with your forehed on the floor and palms facing up.  Start to inhale as you raise your arms up.  Inhale through your nose to a count of 4.  Only go as far as what is comfortable to you.  Remember this is a slow lift not a jerky motion.  Your goal is to bring your hands just slightly above your buttocks, but just go as far as you can go.  Then lower your arms as you slowly exhale through your mouth for a count of 4. 

Do this exercise at least 6 times but 8 is better. 

Need an answer?
Get insightful answers from community-recommended
experts
in Yoga on Knoji.
Would you recommend this author as an expert in Yoga?
You have 0 recommendations remaining to grant today.
Comments (1)

good article thanks

ARTICLE DETAILS
RELATED ARTICLES
RELATED CATEGORIES
ARTICLE KEYWORDS