Childs Pose to Updog Water Bottle Front Raise
Dynamic flow with front raise
Full BodyIntermediateMobilityRaise
At a glance
| Muscles worked | Primary: Shoulders and back |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Mobility · Raise |
| Sets & reps | 4 sets × 15 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Step 1: Start in Child's Pose holding bottle
- Step 2: Flow to Upward Dog
- Step 3: Perform front raise at top
- Step 4: Return to Child's Pose
- Step 5: Repeat flow
Equipment
- Water bottle optional
Coaching tips
Benefits
Dynamic flow with front raise
Common mistakes
Overarching lower back
Make it harder
Slower transitions
Make it easier
Without weight
Breathing
Inhale updog, exhale childs
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Intermediate · 3 sets × 5-8 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.