Cobra-to-Child's Pose Flow
- Beginner
- Yoga
- Mobility
- Home
This flow presses up from lying on your stomach into cobra, lifting the chest, then sits the hips back onto the heels into child's pose. Moving between the two shapes stretches the chest, front delts and lats while extending the lower back. Beginners use it at home or in yoga and mobility work, as a warmup, a cooldown or a recovery flow.
- Muscles
- Chest, Front delts, Lats, Lower back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your stomach with hands under your shoulders.
- Press up into cobra, lifting your chest.
- Push your hips back onto your heels into child's pose.
- Flow between the two shapes with slow breaths.
Form cues
- Keep your hands planted as your hips shift back.
- Feel the stretch open through your shoulders and lats.
- Keep your knees together as you fold into child's pose.
Common mistakes
- The transition rushes without a real stretch. Pause a moment in each shape before moving.
- Hips stop short of the heels in child's pose. Sink your hips all the way to your heels.
- Shoulders shrug up during the cobra lift. Keep your shoulders drawn down and back.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
App StoreGoogle PlayComing soon