Vidéos
Instructions
- Kneel on the floor with your big toes touching and knees apart.
- Place your hands on the plyobox in front of you.
- Lower your torso down, stretching your arms fully on the box.
- Relax your head and chest towards the floor.
- Hold the position for the desired duration, breathing deeply.
Technical Tips
- Keep your hips resting back towards your heels.
- Avoid arching your lower back excessively.
- Relax your shoulders away from your ears.
- Ensure your arms stay straight to maximize the stretch.
Breathing Tips
- Inhale deeply through your nose before lowering.
- Exhale slowly as you sink into the stretch.
- Maintain slow, steady breaths throughout the hold.
Restrictions médicales
- Knee injuries
- Severe hip pain
- Recent back surgery
What are the benefits of doing Child's Pose on Box?
Child's Pose on Box enhances shoulder and upper back flexibility, improves thoracic mobility, and promotes relaxation by deepening the stretch with reduced lower back strain.
Is Child's Pose on Box suitable for beginners?
Yes, Child's Pose on Box is beginner-friendly as it provides support for the upper body while gently improving flexibility and mobility without excessive strain.
How long should I hold Child's Pose on Box?
Hold Child's Pose on Box for 30 seconds to 2 minutes, focusing on deep, steady breathing to maximize relaxation and mobility benefits.
The Child's Pose on Box is a restorative yoga-based exercise designed to enhance upper body mobility and spinal relaxation. By placing the hands on a plyobox, this variation intensifies the stretch through the lats, shoulders, and upper back, making it an effective movement for individuals seeking to improve overhead range of motion and reduce tension in the thoracic spine. Ideal for beginners and experienced practitioners alike, it supports joint decompression after heavy lifting sessions or prolonged sitting. The elevated position provided by the plyobox reduces strain on the lower back while allowing for a deeper chest and shoulder opening. This exercise is commonly used in yoga, fitness recovery routines, and mobility sequences to promote relaxation and prepare the body for subsequent training. Incorporating Child's Pose on Box regularly helps increase flexibility, enhance postural alignment, and support active recovery for better performance outcomes.