Cobra to childs pose (Mobility)

What you should feel?? When performed correctly, you will feel a stretch in the lower back with cobra pose and then also in the upper back and under the arms when you move to the childs pose part of the exercise.

Instructions:

Start by lying face down, with your arms next to your chest
Push through your elbows and raise your torso off the floor
Ensure your hips maintain contact with the floor, then lower back to the starting position
Then push your body to transition into the child’s pose by bending your knees and sitting on your heels
your arms will stay stretched out in front
Then return to starting position and repeat

Main muscles targeted:

Entire spine
Pelvis

Main benefits:

Cobra to child’s pose will help to regain and maintain mobility throughout the spine. It is for flexion and extension mobility in the frontal plane and is a safer alternative to many as it is supported and controlled. The extension part of the exercise which is the cobra, is a little stronger than a cat to cow but is still safe and milder than extending your back whilst standing unsupported.