Extended Child's

Kneel on the mat and bring your big toes together, then widen your knees out toward the edges of the mat.

Sink your hips back toward your heels and walk your hands forward, lowering your forehead and chest down toward the floor.

If sitting back strains your knees or ankles, place a folded blanket behind your knees or rest your torso on a bolster for full support.

Stretch your arms long in front of you and let your shoulders relax toward the floor, breathing slowly and deeply into the back of your ribs.

Hold for 1 to 3 minutes, allowing your spine to lengthen and your whole body to soften with each exhale.

To come out, walk your hands back, press up to sitting slowly, and pause for a breath before moving on.