Child’s Pose to Cobra

Positions

Execution

1. Kneel on floor with backside to heels
2. Drop your head and chest towards the floor, extending both arms out flat to the floor with palms facing down
3. Begin transitioning forward by lifting your head and chest and pressing your hips to the floor. Arms should be fully extended with hands flat to the fall and chest tall.
4. Focusing straight ahead, try to keep your pelvis to the floor.

Muscles Engaged

Primary

• Latissimus Dorsi,
• lower back extensors,
• Serratus Anterior,
• middle and lower Erector Spinae,
• Rectus Abdominis

Secondary

• Gluteus Maximus
• Intercostals
• Tibialis Anterior
• Deltoid
• Triceps