PILATES MOTION ATLAS

Supported Child's Pose | Self-stretch in 3D

Supported Child's Pose: four-point kneeling, back and shoulder area. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Supported Child's Pose — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Four-point kneeling · Back and shoulder area

A self-stretch for the back and shoulder area. Support your body and stay within a comfortable range.

Starting position

Come onto your hands and knees and place both hands slightly in front of the shoulders.

Movement phases

1. Set up on all fours

Without moving your hands, let your knees rest on the floor.

2. Sit the hips back

Keeping your hands on the floor, move your buttocks back towards your heels.

3. Hold the position

Breathe easily where you feel your back and the sides under your arms stretch.

4. Return

Press the floor with your hands and come back onto all fours.

What to check yourself

Check that there is no pain in the knees and that you are not forcing your buttocks down to your heels.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first. If you have knee pain, move your buttocks back only a short way.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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