Child’s Pose - Prone Press Up Flow

HOW: Start on your hands and knees with your knees underneath your hips and reach your hands as far out as you can. Sit your hips back and try to place your butt on your heels while keeping your arms straight out in front of you. Hold that child’s pose position for as long as prescribed. Then, from the child’s pose position, go right into a prone press up by pushing yourself forward, dropping your hips down to the floor, and attempting to push your chest up and back. Think of trying to show off a logo on the front of your shirt!

FEEL: You should feel a stretch in your hips, shoulders, and low back during the child’s pose. You should feel a stretch in the front of your hips, your abdominal region, and your lower and mid spine during the prone press up. 

COMPENSATION: Control your breathing during both exercises and the transition from one to the other, don’t speed through these, take your time and focus on quality of movement.