Childs Lying Down Pose in Hatha Yoga

Video Transcript

MARCELLE LEE: All right, we're beginning right now. So, first finding our center, our breathing, our posture, and alignment. Take nice deep breaths, centering our attention, right now into the present moment. Okay, let's begin. From a sitting position, we're going to come into a very, very comfortable position, called pose of a child. The toes are together, the heels are apart, the knees are apart, the top of the head is on the floor, the arms are behind you with your palms up. So, this is a rest position in yoga, for resting and relaxing. So, let's begin. Looking up, pressing up. Now, as you press up, my hips are tucked under. I'm using my quadriceps and my buttocks to roll myself up to my knees. Okay, assuming you do not have knee problems, if you do, anything hurts at all while we're doing these stretches, my suggestion is to please stop rest, and check with your doctor, okay? So, here we are on our knees. From this position, we're going to open the feet up. So once again, alignment and posture, knees are right under my hips. I'm going to do a shoulders up, a shoulders back, and a shoulders down-back. Okay, working into stretching the entire front of the body, I'm going to reach one arm up, and stretch back. Now, as I said before, stretching back you want to make sure your hips are tucked under, so you can be strengthening your lower back and strengthening the abdominals. So, reach one arm up and just stretch back, tucking those hips under and breathing. Now, let's take that arm and open the shoulder, and bring the hand back, see if you can touch your heel, or just reach. This arm is coming up. So here we are stretching, opening one side of the body, stretching quadriceps, psoas muscle, the entire rib cage, the entire front of the body stretching. Coming up, other side, reaching down, opening and stretching back and coming back up. Okay, let's rest before we go into the next position. We're going to open the arms up, come back into the pose of the child, very gently, topping the head to the floor, relax your shoulders, let your shoulders just sink into the floor, and breathe. Take a moment to rest, and to relax.

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