Cobra to Child Flow
A smooth Cobra → Child’s Pose → Cobra flow counts as one repetition and moves the spine and shoulders gently. Main target: abdominals. Starting point: 2 × 5–10 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Cobra to Child Flow, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Start in a comfortable low Cobra with hands under or slightly ahead of the shoulders and hips supported.
Execution
- Glide back into Child’s Pose, then return in one unbroken motion to Cobra. The next Cobra completes the repetition.
Range, tempo and breathing
- Perform 2 × 5–10 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not force the low back in Cobra or collapse the shoulders during the transition. Make the Cobra lower and Child’s Pose shorter.
Regression and progression
- Use a smaller Cobra, keep the elbows bent and shorten the backward glide.
- Increase the smooth range slightly or slow the whole flow; do not add force at either end.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your abs is recovered.