Modified Childs Pose to Upward Facing Dog
Gently mobilizes the spine, hips, and shoulders through a flowing movement.
Full BodyBeginnerMobilityFlow
At a glance
| Muscles worked | Primary: spine & hips. Secondary: shoulders, core |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Mobility · Flow |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~29 kcal |
| Equipment | None needed |
How to do it
- Start in a modified child’s pose (knees down, hips back).
- Flow forward into a modified upward-facing dog, lifting the chest.
- Keep the movement smooth and controlled.
- Return to child’s pose.
- Repeat for desired reps.
Coaching tips
Benefits
Gently mobilizes the spine, hips, and shoulders through a flowing movement.
Common mistakes
Avoid forcing the end ranges or holding the breath.
Make it harder
Increase the depth of each pose.
Make it easier
Keep the movement smaller and more supported.
Breathing
Inhale into upward dog, exhale into child’s pose.
Build a workout with this exercise
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Beginner · 3 sets × 30-60 secondsGeneral 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.