Steps and Benefits of Pilates Child Pose

By Patricia | April 29, 2009
Yoga Pilates Child Pose

Originally a Yoga pose, Pilates Child Pose is one of the exercises that both Yoga and Pilates share. So, Pilates Child Pose is as much a relaxation pose as the Child Pose taught and practiced in Yoga. It is used to normalize blood circulation after inversions as well as a counter stretch to your spine after backward bends. By itself, the Child Pose is a resting pose that can be practiced any time you feel like it, before or after any pose or during the day, to relax and rejuvenate.

How to do Pilates Child's Pose

  1. To start, kneel on your mat.
  2. Touch your toes together behind you and spread your knees at least hip width apart.
  3. Now bend forward, let your body relax over your thighs and rest your forehead on the mat.
  4. Stretch your arms out, loosely and relaxedly, in front of you. You could also let your arms rest by your sides if you wish. Try both variations and decide which one helps you relax better.
  5. Breathe normally and continue relaxing. Let go of all stress and tension you may be holding in the region of your neck, back, or hips.

It is best to give the Pilates Child Pose some time to work. It could take anywhere from a few minutes to a few days practice for your body to go deeply into the stretch.


  • Pilates Child Pose is appropriate for all ages and almost all health conditions – barring one or two and – and can be done at any time, even to relax during the day.
  • A lot of people do the Pilates child's pose just to relax, stretch their backs, and release tension from the region of the groin and hips.
  • Pilates Child Pose also stretches your lower back, thighs, hips, knees and ankles just like the Yoga Child Pose.
  • It even helps to relieve stress and tension by calming the brain.
  • It is a excellent pose to get blood rush, gently, to your brain; for which reason it is recommended to practice it more in case of dizziness or extreme fatigue.


  • Those suffering from diarrhea or nursing a knee injury should observe caution in practicing Pilates Child Pose as it could worsen your condition, if not done properly.
  • Since it compresses the abdomen, pregnant women should also not do Pilates Child Pose.
  • Those suffering from hyper acidity might want to spread their knees a little more, to create more room around the abdominal region.

In any case, all people, healthy, pregnant or otherwise, are advised to practice the Pilates Child’s Pose under expert guidance.

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