Exercise guide
Cobra To Child Pose
- Beginner
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic flow transitions between spinal extension and flexion to improve mobility in the spine, shoulders, and hips while stretching the core and back. It is an effective recovery movement that enhances functional range of motion across the entire posterior chain.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie prone on your stomach with your legs extended and the tops of your feet resting on the floor.
- Place your hands flat on the mat directly under your shoulders, keeping your elbows tucked close to your ribs.
- Engage your glutes and core slightly to stabilize your pelvis before beginning the movement.
How to do it
- Inhale as you press through your palms to lift your chest off the floor into Cobra pose, keeping your hips grounded and shoulders away from your ears.
- Exhale as you shift your weight back, pushing your hips toward your heels to transition into Child’s Pose.
- Reach your arms forward and rest your forehead on the mat, allowing your spine to round and your lats to stretch.
- Inhale as you shift your weight forward, lowering your hips back to the floor to return to the starting position in a controlled tempo.
Form checklist
- Keep your shoulders depressed and away from your ears during the Cobra phase.
- Maintain a neutral neck by looking slightly forward rather than cranking your head back.
- Ensure your movements are fluid and synchronized with your breathing.
- In Child's Pose, focus on sinking your glutes as close to your heels as possible.
Pro tips
- Focus on 'peeling' your chest off the floor one vertebra at a time during Cobra to maximize spinal articulation.
- In Child's Pose, actively 'crawl' your fingertips forward to increase the decompression of the spine and the stretch in the lats.
Make it harder
- Transition into an Upward Facing Dog by lifting your knees and thighs off the floor during the extension phase for greater shoulder and core demand.
- Add a 5-second isometric hold at the peak of both the Cobra and Child's Pose positions to increase time under tension.
Frequently asked
- What muscles does the cobra to child pose work?
- The cobra to child pose primarily targets the erector spinae, and also works the abs, deltoids, glutes, hamstrings, obliques, and quadriceps as secondary muscles.
- What equipment do you need for the cobra to child pose?
- The cobra to child pose requires no equipment — just your body weight.
- Is the cobra to child pose good for beginners?
- Yes. The cobra to child pose is a beginner-friendly movement and a strong foundation to build on.
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