Child's Pose

Both Repertoire Beginner Stretching & MobilitySpinal Articulation

Kneeling child's pose on the carriage — the classic spinal release: the hips settle back toward the heels, the arms reach forward, and the breath decompresses the spine to finish a session.

AI-generated illustration: an instructor performing Child's Pose, on a Reformer, springs set to 1 light spring, footbar Down, headrest Down. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration The schematic below is the authoritative instruction — follow it, not this photo.

Body
Reformer

Schematic — Child's Pose Reformer · 1 light spring · Footbar Down · Headrest Down

⚠️ Clinical Contraindications

Knee Issues: Kneeling can irritate the knees; pad under the knees or use a seated alternative.

Apparatus Setup

Reformer

Spring Tension 1 light spring

Footbar Position Down What this means →

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Latissimus Dorsi (Secondary)Erector Spinae (Secondary)

Setup Instructions

Kneel on the carriage with the hips back toward the heels and the arms reaching forward on the carriage or footbar.

Execution Instructions

Rest in child's pose, letting the carriage support the weight, and breathe deeply for several cycles.

Teaching Cues

Breath

"Take full, settling exhales as you rest."

Alignment

"Keep the spine long and the neck released."

Control

"Let the carriage take the weight — soften the arms."

Modifications & Progressions

Chest Support (Regression)

Place a ball or towel under the chest to reduce the fold.

Longer Hold (Progression)

Reach further forward and hold for several breaths.