Child's Pose with Rotation

Muscles Involved: Muscles of the hips, thighs, ankles, and posterior deltoids during the rotation part of the movement.

(This can also be found in the lower body section since the hips, thighs, and ankles are also involved. This is in the upper body section because the posterior deltoids are involved as well.)

Instructions

Kneel on the floor.
Your big toes should be together. Sit back on your heels.
Your knees should be about as wide as your hips.
Exhale and lower your torso between your thighs as close to the floor as you can.
Your arms should be extended out in front of you, palms on the ground.
Then take one arm, and slide it under your other arm, just above your knee.
Stay in this position for about 30 seconds, then come back to the starting position, and slide the other arm through the other side.
This variation will stretch the back of the shoulders.