Child Pose With Lat Focus
This upper-body stretch targets your latissimus dorsi and serratus anterior. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Child Pose With Lat Focus
Begin in a kneeling position, with your knees hip-width apart and your toes pointing straight back, resting on the tops of your feet. Your hips should remain directly over your knees. Extend your arms straight out in front of you, in line with your shoulders. Plant your palms firmly on the ground, fingers spread. Your forehead should be close to or lightly touching the floor, depending on your flexibility. To emphasize the stretch in the lats, keep your hands firmly in their forward position, and push down through the palms while gently trying to drag them backward without actually moving them. This will create a subtle but effective stretch in the lats. Hold this position, feeling the stretch along the sides of your torso.
Common mistakes
It's vital to ensure your hips remain positioned over your knees and don't drift back towards the heels. Ensure your arms remain straight, palms grounded, and refrain from lifting your forehead too far from the ground.
Breathing
Inhale deeply as you settle into the position. Exhale slowly and steadily, allowing yourself to deepen the stretch with each breath. Maintain rhythmic breathing throughout, using each exhale to help further relax into the stretch.
Muscles worked
Primary Focus Area
Latissimus Dorsi, Serratus Anterior
