Fitness trainer and male model Kirk Charles knows that as you age, life can be complicated. But that should not stop you from being at the top of your game. He helps men answer the hard training questions that they have as they age so they can get fit after 40.
For many older men who do yoga, the Child’s Pose is among their favorite exercises—even if the move’s name might suggest otherwise. Sometimes, I get complaints from people during my stretch classes if I ever forget to do it, they love it that much.
Most of my older clients feel like it is one of the easier poses since you do not need to be so worried about strength or balance as with the others, when you are on your feet. Plus, everyone wants a great stretch for their lower back. But it’s a wonderful pose to relieve any tension you have in other parts of your body, too. As your body loses flexibility and mobility, the Child’s Pose is a great pose, that also helps to stretch and relax your shoulders, glutes, hips, ankles, and your spine, in addition to the low back.
To start, get into the quadruped position (on all fours) with your knees just wider than your hips. Extend your ankles to the max to place the top of your feet on the ground. From the quadruped spot, imagine bringing your glutes back and sitting on your heels of your feet. (In other words push your butt back.) At this same time, gently bring your head lower and your chest gently to the ground. Your arms should be extending out in front, as if you are raising your hands. Lastly, bring your hands forward like someone was pulling your arms over your head, so that you are fully extended.
There is a lot happening with the Child’s Pose than what it looks like on the surface. It’s a great pose to work on in your routine where you can get completely relaxed. Take it slow if you experience joint pain or have injuries, and talk to a doctor or physical therapist if this is the case. If you are in the clear, give the Child’s Pose a try for just 30 seconds, then go up to 45 to 60 seconds each time.
Author: Blake Ambrose