Child’s pose

Starting Position Come to hands and knees with your hands shoulder-width apart, knees hip-width apart, abs engaged, and back flat (spine neutral).

Action Keep your knees and ankles separated and the tops of your feet on the floor as you shift your weight back over your heels, lengthening your spine, relaxing your head and neck, and reaching forward through your fingertips.

Breathe deeply and hold for 10-30 seconds.

Special Instructions Stretch to the point of "mild discomfort," not to the point of pain. Never bounce. Keep the shoulders relaxed away from your ears. This is a good compliment to "Upward Dog" stretch.

Muscles Stretched:Back, quads