Cobra to Child's Pose - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Cobra to Child's Pose

Step by step instructions, muscle activation and variants for the Cobra to Child's Pose.

EasyAbsLower back

About this exercise

The Cobra to Child's Pose is a flowing floor stretch that alternates between spinal extension and flexion. The cobra position opens the abdominals and hip flexors while extending the lower back, whereas child's pose decompresses the spine and stretches the lats. Cycling between the two positions improves overall spinal mobility and releases tension through the entire back.

How to Perform

  • Begin lying face down on the floor with hands placed under your shoulders
  • Press through your palms to lift your chest, extending your spine into cobra position; keep your hips on the floor
  • Hold the cobra for a breath, feeling the stretch through your abdomen and lower back
  • Lower back to the floor, then push your hips back toward your heels into child's pose, arms extended overhead
  • Hold child's pose for a breath, feeling the stretch through your lats and upper back
  • Flow back into cobra and repeat the cycle for the desired number of repetitions

Muscle Activation

Primary
AbsLower back
Secondary
CoreMiddle back

Common Mistakes

Common mistakes content is coming soon.

About the Cobra to Child's Pose

The Cobra to Child's Pose is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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