How to get into Child's Pose

• TabletopSink hips back to heels
• ThunderboltFold forward
• CamelCome up slowly, rest in child
• Downward-Facing DogLower knees, sink back
• PlankLower knees, sink back
• Lying on BellyPress back to child
• CobraPress back to child
• BowRelease, press back to child
• HeroFold forward to child
• DolphinLower knees, rest in child
• HeadstandLower feet down, rest in child
• PuppySink the hips back to the heels
• FrogBring the knees in, sink back
• RabbitLower the hips, rest the forehead

Where Child's Pose flows next

• TabletopCome onto hands and knees
• Downward-Facing DogTuck toes, lift into down dog
• ThunderboltRise up to sit on heels
• PuppyLift the hips over the knees, keep the arms long
• FrogWiden the knees, come forward onto the forearms
• RabbitHold the heels, roll onto the crown of the head

Flows with Child's Pose

• BedtimeBefore sleep · about 7 minChild’s pose, twists, reclined bound angle and legs up the wall, then rest. PlaySteps and poses
• Back CareGentle · about 12 minTwists, cat and cow, puppy, sphinx and cobra, then bridge for a stiff back. PlaySteps and poses
• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Evening Wind-DownGentle · about 16 minSeated, kneeling and lying down: twists, folds, child’s pose, legs up the wall and a long savasana. PlaySteps and poses
• Power FlowStrong · about 38 minSun A and B, warriors, side plank and Wild Thing, crow, deep backbends, shoulder stand. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Child's Pose.