Appropriate for all levels, child's pose can be done at any point during a workout. Use child's pose to relax, stretch the back, and release the hips.
Originally a yoga move, child's pose is one of the exercises that yoga and Pilates share. You can read more about the how Pilates and yoga work together in The Pilates - Yoga Connection.
Difficulty: Easy
Time Required: 5 min.
Here's How:
- Begin kneeling on your mat with your butt on your heels.
- With your toes together, open your knees to at least hip distance apart.
- Lean forward and drape your body over your thighs so that your forehead rests on the floor.
- Reach your arms out in front of you. Alternately, you can leave your arms along your sides. Try both and see which feels best to you.
- Breathe deeply and relax. Release any tension you might be feeling in your back, neck, or hips. Give this exercise time to work. It can take a few minutes to allow your body to deepen into the stretch.
Tips:
- Think of your spine as soft wax that is lengthening over your thighs, and dripping evenly off the front and back part of your body.
- Sometimes a rolled towel between the calf and back of the thigh makes this exercise more comfortable.
- Child's pose is an exercise you can play with (naturally!). Notice how in the image above, the person in the foreground is stretching with her back a little flatter than the others. This can be valuable experimentation.
What You Need:
- a mat or padded surface
