WORKS ON: Back relaxation.

LEVEL OF DIFFICULTY: Beginner.

JOHN R. McCUTCHEN / Union-Tribune To relax the back and help calm the mind and body, firefighter Jay Albrandt performs the gentle Child's Pose.

PRECAUTIONS: Do not perform this move if you have a history of cartilage tear of the knee. Use a mat or carpet to reduce pressure points on the knees.

SETUP: Begin on your hands and knees, with the knees torso-width apart. The ankles should be extended so the tops of the feet are touching the floor.

THE STEPS: Keeping weight on the knees, bring the big toes together and keep them touching throughout the pose. Sit back gently onto the heels. Bring the chest down to rest on the thighs. Allow the forehead to rest on the floor. Bring the arms to the sides of the legs, hands near the feet, and let the shoulders relax to the ground. Relax and breathe normally.

REPETITIONS: Hold for 20 to 30 seconds.

OPTIONS: Use a pillow or rolled up towel between the calves and thighs if you can't quite sit back all the way.

MEET JAY ALBRANDT

TITLE: Firefighter, Station 47, B Division

YEARS OF SERVICE: 8

AGE: 44

HOME: Serra Mesa

PERSONAL: Married

ACTIVITIES/INTERESTS: Mountain and road biking, functional weight lifting