Child’s pose is one of the cornerstone poses for yoga. It is used as a relaxation pose, both at the beginning and end of a practice, and also in the middle to help come back to the body. However, it also has another additional benefit: child’s pose stretches the lower back, and can also loosen tight shoulders.
To do child’s pose, start in a kneeling position on a supportive, firm surface. Lean forward until your forehead is resting on the ground. Tuck your arms down along your sides, with your palms facing up. Relax all your muscles and breathe deeply.
If you’d like an additional shoulder stretch, you can rotate your arms while you’re in child’s pose so that they’re stretched out on the floor above your head. To create an even larger stretch, walk your fingers forward an inch or so. Breathe deeply and hold the pose.