Cobra to Child Pose
Melt tension with Cobra to Child Pose, a gentle flow easing back pain & boosting flexibility. Ease into relaxation!
The Cobra to Child Pose mainly works the lower back, back, chest and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Cobra to Child Pose Muscles Worked
Primary
Spinal Erectors (erector spinae); Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Secondary
Obliques; Deep Core (transverse abdominis)
Cobra to Child Pose Variations and Alternatives
How to do the Cobra to Child Pose
Start Position (Cobra Pose):
Lie face down on a comfortable mat or soft surface.
Place your hands under your shoulders, fingers pointing forward.
Keep your legs straight with the tops of your feet resting on the mat.
Inhale deeply and slowly lift your chest off the ground by straightening your arms.
Press your shoulders down away from your ears and look slightly upward.
Hold this position for 15-30 seconds while breathing deeply.
Transition to Child Pose:
Exhale and gently lower your upper body back down, placing your forehead on the mat.
Sit back on your heels, allowing your body to relax forward.
Extend your arms in front of you on the mat or rest them alongside your body.
Keep your knees wide apart for comfort if necessary.
Bask in this stretch for 30-60 seconds, breathing naturally and feeling the release in your lower back.
Repeat:
Gently return to the Cobra Pose by placing your hands under your shoulders again and lifting your chest.
Alternate between Cobra and Child Pose several times, spending equal time in each position.
Tips:
Move slowly and mindfully between poses to avoid straining your body.
Listen to your body and adjust positions as needed based on your comfort level.
Maintain a steady and relaxed breath throughout the exercise.
Cobra to Child Pose FAQs
What muscles does the Cobra to Child Pose work?
The Cobra to Child Pose mainly works the lower back, back, chest and core. The main muscles are the erector spinae, latissimus dorsi, pectoralis major and rectus abdominis.
What equipment do you need for the Cobra to Child Pose?
None. The Cobra to Child Pose is a bodyweight exercise, so you can do it anywhere.
What are some Cobra to Child Pose variations and alternatives?
Similar exercises include the Animal Resting Pose, Shift Back Child Pose, Child Pose to Cat-Cow Stretch and Arm Child Pose Rotation.
Training calculators
Work out the numbers behind your training before your next session.