Benefits

It gently stretches and relaxes the shoulders, neck, back muscles and thighs.

Kids Yoga pose

• Lie on your tummy (if this hurts your hips, you can put a blanket down for extra padding).

• Bend your arms and put your hands, fingers forward, about in line with your chest.
• Keep your hands where they are and lift your hips up and back until your bottom is resting on your heels.
• Let your forehead be soft and resting on the floor.
• You can keep your arms stretching out long in front of you and feel the stretch in your back, or your can rest them by your sides.

Adults Yoga pose

• Sit on your knees with your feet together and buttocks resting on your heels.

• Separate your knees about the width of your hips. Place your hands on your thighs, palms down. Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.

• Rest your forehead on the floor, if possible, and then bring your arms around to your sides until the hands are resting on either side of your feet, palms up.

• Breathe gently through your nostrils as you hold the posture.

• Hold for about one to two minutes. Then return to upright kneeling position with your back straight and your hands on your thighs.

• Repeat the posture at least one more time.