Child's Pose (Balasana)
Begin on your hands and knees. Bring the big toes together and separate the knees a little wider than hip distance. On an exhalation, glide your hips back to sit on the heels. Place the forehead on the floor, and rest the arms along side your body. If this is uncomfortable for the knees, place blankets, a bolster, or pillows under your torso.
Breathe into the back body. Notice your breath in the back body. Feel the low back inflate, the rib cage open, and the shoulder blades broaden.
Stretches the spine and back muscles, calms the nervous system, and gently massages the digestive and pelvic organs.