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Cobra & Childs Pose

Complementary static stretches for the abdominal muscles, lower back muscles, shoulders, and hip joints

Tags: high school, stretches & strength, static stretches



  1. For Cobra, lie face-down and lift the upper body by pressing the elbows and palms into the ground with the elbows positioned under the shoulders.
  2. For a more advanced version of Cobra, continue the stretch by straightening the arms so the elbows no longer touch the floor.
  3. To transition to Child's Pose from either version of Cobra, lift the hips off the ground, keeping the knees and palms on the floor and sit backward until the butt rests on the heels.

Performance Points:

Stretch gently and take deep, relaxing breaths while doing each stretch.

For Cobra:

  • Maintain pressure between the ground and the hips.
  • Keep the shoulders down and relaxed. To relax the shoulders, you may need to bend the elbows slightly.
  • Feel the chest moving forward as well as upward to reduce the risk of straining the lower back.
  • Keep the stretch comfortable to avoid excessive pressure on the lower back.

For Child's Pose:

  • Stretch the arms straight out in front.
  • Relax the neck so the head faces down, hanging toward the ground.
  • Keep the feet flat with the tops of the feet on the ground. Avoid tucking the toes under the feet.
  • Spread the knees apart a little if the exercise feels uncomfortable, particularly on the knees.

Training Specifics:

Duration / Reps: Hold each stretch for 30 seconds


  • As part of the cool-down routine
  • Or immediately following sit-ups or crunches

You Need: Mats (optional)


  • Cobra stretches the abdominals.
  • Child's Pose stretches the lower back, shoulders, and hips.

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