Adjusting my approach to the child's pose led to increased relaxation and deeper stretching for me.
Heck, if you're like me, you probably bolt through stretches, especially after a workout. In my case, I often cut static stretches short, usually due to boredom and a strong urge to shower up post-exercise.
But I stumbled upon a fascinating TikTok video showcasing someone enduring Child's pose for seven minutes – a considerable stretch beyond the 30 seconds or so I typically hold a stretch. The content creator claimed that this prolonged stretch helped alleviate back pain, soothe her hips, and calm her nerves. Naturally, I was curious to see if a seven-minute Child's pose could deliver the same magic for me.
So, what's this Child's pose business, anyway? Helen O'Leary, a physio and the Clinical Director at Complete Pilates, shares some insights. Child's pose is a yoga move designed to serve as a resting pose and act as a counterbalance for backbend-ish movements. To nail it, get on all fours, expand your knees, sit your glutes on your heels, and reach your arms forward. This position targets the back, hips, and shoulders, offering a much-needed stretch.
Now, onto the seven-minute exploration. Child's pose is one of my favorite stretches, but I'd never held it for longer than a couple of minutes. Holding it for seven minutes was a tough cookie, not physically, as it's relatively gentle, but mentally, as it was challenging to keep my mind from wandering. But with some determination and focus on my breath, I managed to enjoy the stretch and calm down.
This experience brought back memories of restorative or yin yoga, consisting of holding poses for longer periods than in other yoga styles. For me, this style functions better as a form of meditation than just sitting cross-legged because it keeps my mind from drifting off.
Physically speaking, enduring Child's pose for seven minutes was a game-changer. My chronically tight shoulders felt looser than ever, and my back and hips gained a newfound suppleness, which I haven't experienced with shorter stretching sessions.
While research may not validate seven minutes as the optimal period to stretch, I believe a three- or four-minute hold could yield similar benefits. And hey, it's a terrific opportunity to unwind and be one with your thoughts.
So, are there any advantages to drawing out stretches? While the science might not be overwhelmingly supportive of Seven Minutes of Stretch Club, Helen O'Leary believes there's no risk in holding such stretches for extended periods. If you employ several cycles of breath or meditation during your lengthy stretch, it could be super beneficial for inner peace and relaxation. Give it a go, and let the journey begin!
Bonus Insight:
Holding yoga stretches for extended periods has several benefits, both physical and mental. In addition to relaxation and reduced muscle tension, extended holds can increase flexibility, improve joint mobility, enhance mental clarity, and alleviate pain, such as back pain and osteoarthritis symptoms.[1][2][3][4][5] Cheers to holistic well-being and inner peace!
- Prolonging stretches, such as holding the Child's pose for seven minutes, can potentially alleviate back pain and soothe hip tension, as demonstrated in the TikTok video.
- During the seven-minute Child's pose holding, I discovered it provides similar benefits as practicing restorative or yin yoga, promoting relaxation, increased flexibility, enhanced mental clarity, and potential pain relief.
- According to Helen O'Leary, a physio and Clinical Director at Complete Pilates, holding stretches like the Child's pose for extended periods (such as three to four minutes) can offer numerous benefits pertaining to flexibility, joint mobility, mental peace, and overall wellness.
