Technique
Start in child's pose with knees on the ground and chest resting on thighs. Place one hand behind your head and rotate your upper body to one side, then return to center and repeat on the opposite side.
A flexibility exercise that combines child's pose with thoracic spine rotation to improve upper back mobility and release tension in the shoulders and back.
Start in child's pose with knees on the ground and chest resting on thighs. Place one hand behind your head and rotate your upper body to one side, then return to center and repeat on the opposite side.
Begin in child's pose with knees on the ground, chest resting on thighs, and arms extended forward.
Return to the starting child's pose position after completing thoracic rotations on both sides.
Relax into the pose, rotate from upper back, breathe deeply, hold the stretch
Not relaxing fully, forcing the rotation, holding breath, rushing the stretch
Increase rotation range, hold longer, or add variations.
Reduce rotation range, hold for shorter time, or perform basic child's pose.
Stretch gently to avoid injury. Stop if you experience pain in the upper back, neck, or shoulders. Breathe deeply throughout the stretch.