Do Child's pose at home.
Kneel, sit back on your heels and reach your arms forward on the mat.
- Position
- On all fours
- Works
- Mobility, Back
- Level
- Foundation, week 1
- In class
- About 45 seconds
Do it step by step
- Kneel, sit back on your heels and reach your arms forward on the mat.
- Breathe in. Feel your back widen.
- Breathe out. Sink your hips toward your heels.
Hear your teacher cue it
These are the lines I say in your class, recorded for the app. Press play and move with them.
Set upKneel, sit back on your heels and reach your arms forward on the mat.
Step 1Breathe in. Feel your back widen.
Step 2Breathe out. Sink your hips toward your heels.
Feel it, ease it, stay safe
Feel it hereYou feel a gentle stretch along your back and hips.
Make it easierWiden your knees or slide a pillow under your hips.
Watch outSkip it if your knees hurt.
Find it in your plan
Your 28-day plan unlocks one level a week. Child's pose belongs to the Foundation level, so it joins your classes in week 1. Start it on day 1.
You also do it in these quick classes:
- Wake up in 10 minutes, 10 minutes: Breathe, roll and reach before your coffee.
- Work your core, 15 minutes: Spend fifteen minutes on your back. I count every breath.
- Lift your glutes, 15 minutes: Work your hips for fifteen minutes: side lifts, bridges and kicks.
- Care for your back, 12 minutes: Give your spine twelve gentle minutes.
- Wind down for bed, 10 minutes: Breathe slowly and stretch softly for ten minutes.
- Flow through the classics, 25 minutes: Follow the order Joseph Pilates taught, for twenty-five minutes.
Your questions about Child's pose
Is Child's pose good for beginners?
Yes. Child's pose sits at the Foundation level, so you meet it in week 1 of your plan. Widen your knees or slide a pillow under your hips.
How long should I do Child's pose?
In a Her Pilates class you hold Child's pose for about 45 seconds. Slow down and keep the breath steady over adding time.
What should I feel in Child's pose?
You feel a gentle stretch along your back and hips.
What's an easier version of Child's pose?
Widen your knees or slide a pillow under your hips.
Do Child's pose with a mini you.
Watch her do it first, then move together while I count your breath. Your first class is free.
Pair it with these moves
Hear first when I add a new class.
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