Child's Pose to Table-Top: A Flow for Stiff Mornings
Rocking between Child's Pose and hands-and-knees moves the spine, hips and shoulders gently with the breath. It is an easy way to wake a stiff body.
This tip is scheduled for Thursday 19 November 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Kneel, then fold forward into Child's Pose with the arms reaching forward.
- Inhale and come forward onto hands and knees.
- Exhale and sink the hips back toward the heels.
- Move slowly with the breath for 8 to 10 rounds.
- Finish resting in Child's Pose.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
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Hugging the knees and rocking gently is one of the simplest ways to ease a tired lower back. The floor does the massaging; you only have to breathe.
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