Exercise guide
Child To Cobra Pose
- Beginner
- Compound
- Timed hold
- Back
- Chest
- Shoulders
- Waist
This dynamic flow transitions between a deep spinal stretch and an active chest opener, improving spinal mobility while engaging the upper body and core. It effectively stretches the posterior chain while building functional strength in the pressing muscles of the chest, shoulders, and triceps.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a Child's Pose with your knees wide, big toes touching, and hips sitting back on your heels.
- Extend your arms fully forward on the mat, palms flat and shoulder-width apart.
- Lower your forehead toward the floor and take a deep breath to lengthen your spine.
How to do it
- Inhale as you shift your weight forward, keeping your chest low to the ground as you slide through your hands.
- Exhale and press through your palms to lift your chest, straightening your arms into Cobra Pose while keeping your hips grounded.
- Inhale at the top, drawing your shoulders back and down to open the chest.
- Exhale as you engage your core and push your hips back to return to the starting Child's Pose.
Form checklist
- Keep your elbows tucked close to your ribs as you transition forward.
- Avoid shrugging your shoulders; keep them depressed and away from your ears in Cobra.
- Engage your glutes in the Cobra position to protect your lower back from overextension.
- Maintain a smooth, fluid motion throughout the entire transition.
Pro tips
- Focus on 'peeling' your chest off the floor using your back muscles before the arms take over for maximum spinal articulation.
- Imagine pulling the floor toward you with your hands as you move forward to increase lat and pectoral engagement.
Make it harder
- Transition from Child's Pose into an Upward Facing Dog by lifting your knees and thighs off the floor for greater intensity.
- Slow down the forward transition to a 4-second count to increase time under tension for the triceps and shoulders.
Frequently asked
- What muscles does the child to cobra pose work?
- The child to cobra pose primarily targets the abs, erector spinae, and pectorals, and also works the deltoids, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the child to cobra pose?
- The child to cobra pose requires no equipment — just your body weight.
- Is the child to cobra pose good for beginners?
- Yes. The child to cobra pose is a beginner-friendly movement and a strong foundation to build on.
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