Wide knee child's pose with a twist

Standing on hands and knees, bring your big toes together. With arms on shoulder width, you stretch your right arm out in front of you. On the exhalation place your right arm and shoulder on the floor. 

Press your sit bones back towards your heels and allow the spine to round as you slowly bring your upper body towards the floor. Relax the forehead down on the mat or on a bolster. 

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To come out of this pose, gently walk your right hand back towards the middle and slowly push yourself up to hands and knees. You can take some gentle movement or have a rest on your back. Repeat on the other side. 

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Benefits

• Twisting of the spine/neck: detoxification of the body and releasing tension

• Opening of the hips

• Stretch of the groins 

• Restoring the equilibrium energetically to the

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Contra indications  / modifications and prop use

• Shoulder issues: use a bolster underneath the head for support and bring the right elbow closer to the body. If that doesn't work, bring the right arm next to the body. Soften the left shoulder by putting a blanket underneath. 

• Knee issues: support the knees by placing blankets underneath. Place a bolster underneath the buttocks.

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Alternative pose

Spinal twist: double leg twist

Opening hips: butterfly