Cobra to childs pose (Mobility)

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.


  • 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.