Active Child's Pose
About This Pose
Active Child's Pose is a dynamic variation of the traditional resting posture that engages the upper body while maintaining the hip-opening benefits. By actively pressing the hands into the mat and reaching the arms forward, this pose strengthens the shoulders and upper back while stretching the spine. It's an excellent transitional pose that prepares the body for more challenging arm balances and inversions.
Step-by-Step Instructions
- 1
Start in tabletop position with hands shoulder-width apart
- 2
Lower your hips back toward your heels while keeping arms extended
- 3
Press firmly through your palms, spreading your fingers wide
- 4
Reach your fingertips forward as you draw your hips back
- 5
Engage your arms by lifting them slightly off the mat or pressing down actively
- 6
Keep your core lightly engaged to support the lower back
- 7
Hold for 5-8 breaths while maintaining active engagement
Alignment Cues
- Keep arms active and shoulders engaged
- Press through the entire palm, not just the heel of the hand
- Draw shoulder blades down the back
- Maintain length through the side body
Benefits
- Strengthens shoulders, arms, and upper back muscles
- Stretches the spine, hips, and thighs deeply
- Improves shoulder mobility and flexibility
- Builds awareness and engagement in a resting position
- Prepares the body for arm balances and inversions
Modifications
- Blanket support
Variations
- Active rest
Cautions & Contraindications
Cautions
- Engage arms
- Protect knees
Avoid this pose if you have:
- Knee pain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
