Video
Instructions
- Start in a kneeling position with your knees slightly apart and sit back on your heels.
- Extend your arms forward on the floor, bringing your forehead down toward the mat into Childs Pose.
- Lift both arms off the floor in a wide Y shape, keeping them straight and controlled.
- Hold for a moment at the top, then lower your arms back to the floor.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core gently engaged to protect your lower back.
- Avoid shrugging your shoulders toward your ears.
- Move slowly and focus on controlled range of motion.
Breathing tips
- Inhale deeply as you prepare in Childs Pose.
- Exhale as you lift your arms into the Y position.
- Inhale again as you lower your arms back to the floor.
Restrizioni mediche
- Shoulder impingement or rotator cuff injuries
- Severe lower back pain
- Recent knee surgery or significant knee pain
Descrizione
The Childs Pose Y Raise is a beginner-friendly mobility and strengthening exercise that combines the calming effects of the Childs Pose with targeted activation of the shoulders and upper back. This movement is designed to improve shoulder mobility, postural alignment, and scapular stability while gently stretching the spine and hips. Performing the Y Raise from the Childs Pose position encourages a deeper focus on the upper body, particularly the shoulders, lats, and rhomboids, without loading the lower back. It is especially effective for individuals who spend long hours seated or working at a desk, as it counteracts forward-rounded posture and promotes greater thoracic extension. Additionally, the exercise enhances body awareness and can serve as a low-intensity warm-up for overhead training or as part of a cool-down to release tension in the upper body. Practicing the Childs Pose Y Raise regularly can help reduce stiffness in the shoulders, increase flexibility through the back, and improve movement quality in pressing or pulling exercises. With no equipment required other than a yoga mat, it is accessible to beginners, athletes, and anyone seeking to restore mobility and relaxation in their training routine.
What muscles does the Childs Pose Y Raise work?
The Childs Pose Y Raise primarily targets the back, especially the lats and rhomboids, while also engaging the shoulders and stabilizing the lower back.
What are the benefits of doing the Childs Pose Y Raise?
This exercise improves shoulder mobility, strengthens the upper back, promotes better posture, and provides a relaxing stretch for the spine and hips.
What is the most common mistake in the Childs Pose Y Raise?
The most common mistake is shrugging the shoulders toward the ears, which reduces effectiveness and can strain the neck.
Is the Childs Pose Y Raise safe for my shoulders?
Yes, when performed with controlled movement, it is generally safe for the shoulders. However, people with impingement or rotator cuff injuries should proceed with caution.
How does the Childs Pose Y Raise compare to a traditional Prone Y Raise?
The Childs Pose Y Raise is less intense and includes a stretch component, making it more suitable for mobility and recovery, while the Prone Y Raise emphasizes strength in the upper back and shoulders.