Child's Pose Hands Clasped
About This Pose
Child's Pose with Hands Clasped behind the back adds a shoulder-opening element to this restorative posture. By interlacing the fingers and drawing the hands away from the body, you create a deep stretch across the chest, shoulders, and biceps. This variation is particularly beneficial for counteracting the forward-shoulder posture common in modern life and opens the heart center energetically.
Step-by-Step Instructions
- 1
Begin in a standard Child's Pose with knees wide and hips toward heels
- 2
Bring your hands behind your back and interlace your fingers
- 3
On an inhale, draw your knuckles up toward the ceiling
- 4
As you exhale, let your arms fall forward over your head toward the floor
- 5
Keep your forehead grounded and breathe into the shoulder stretch
- 6
Adjust the intensity by how high you lift your clasped hands
- 7
Hold for 5-8 breaths, then release and switch the interlace of your fingers
Alignment Cues
- Keep both hips grounded toward the heels equally
- Avoid forcing the arms if shoulders are tight
- Let gravity do the work rather than muscling into the pose
- Breathe into any areas of tension
Benefits
- Opens the chest and front shoulders deeply
- Stretches the biceps and anterior deltoids
- Improves posture by counteracting forward shoulder position
- Releases tension across the upper back and between shoulder blades
- Combines the benefits of a forward fold with a shoulder opener
Modifications
- Blanket under head
Variations
- Shoulder-opening child
Cautions & Contraindications
Cautions
- Do not strain shoulders
Avoid this pose if you have:
- Shoulder injury
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
