King Cobra Pose

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Ankle-Plantar Flexion, Elbow-Extension, Hip-Extension, Knee-Flexion, Neck-Extension, Shoulders-Flexion, Spine-Extension, Wrist-Extension


Alphabet Theme-K, Animal Theme, Sports Theme-Dancing, Sports Theme-Running, Sports Theme-Swimming, Sports Theme-Volleyball, Story Theme


Prone-Back bend


Cobra, as a back bending pose, strengthens the back body muscles and improves spine mobility. It opens the front side of the body and expands the chest, increases breathing capacity. This pose also helps kids to feel calm, grounded and safe when encountering stress or challenging situations.


Children should avoid this pose if they have any injury in the abdomen, arms, shoulders and back. If one feels any strain on the lower back, relax the pose to lower oneself a bit, or release down to rest on the forearms.


DescriptionCobra pose is a great way for kids to build upper back strength, they have fun as they stretch further and try to touch their toes to their heads. The cobra’s unique ability to shed its skin inspires change and reflection, allows children to think openly and adapt to changes.
  1. Begin lying on the abdomen in a prone position.
  2. Place your palms down by the side of the chest.
  3. As you inhale, lengthen the spine, press palms onto the floor and lift the upper body off the ground.
  4. Draw your elbows close to the body, and roll the shoulders down and back.
  5. Lift the torso and open the chest.
  6. Allow the neck to follow the natural curve of the spine.
  7. If you are ready for a challenge, bend your knees, and try to touch your toes to the top of your head, attempt the king cobra pose.
  8. Stay for a couple of breaths.
Animal ThemeCobras have the ability to raise the upper part of their body and flare their hoods out in order to make them appear larger and more intimidating to predators. They don’t run away, they meet challenges head on and rise to the challenge.
Alphabet ThemeK for King Cobra
ActivityAdding a 'hiss' breath focuses and lengthens the exhale, which is a breathing technique in yoga that quiets the mind while balancing the nervous system. Try breathing in as you lift to cobra and then hissing your chest back down to the floor. Try a few rounds of our Sun Dance to get your heart pumping and your spine warmed up for deeper back bending poses like Bow Pose and Camel Pose.