'Find out how to do Childs Pose to Cobra with online personal trainer Kyra Williams Fitness and add them to your warmup exercise list. Learn more warm up exercises like this one and get them in your daily workouts by joining KyraWilliamsFitness.com. Add Childs Pose to Cobra to your workout routine for the best workout warm up ever.  Kyra is a self employed, NASM certified online personal trainer and nutrition expert, specializing in women\'s fat loss. She is also a CrossFit Level Two Trainer, USA Weightlifting and USA Powerlifting Coach and has helped women all over the world through her online training services and training programs.  Join online personal training with Kyra and get daily workouts that include exercises like this to help you build muscle and lose fat at KyraWilliamsFitness.com/signup  Connect with Kyra here- www.facebook.com/kyrawilliamsfitness https://instagram.com/kyrawilliamsfitness  Hey guys it\'s Kyra from KyraWilliamsFitness.com and today we are doing one of my absolute favorite spine warm-ups for workouts. This is going to be composed of a couple of my favorite yoga poses. We\'re going to do child\'s pose and we\'re also going to come into cobra pose and i\'m going to show you how to do those fluidly. We\'re not going to be hanging out in any one position for too too long.  For child\'s pose we can have our knees spread further apart or closer together, whichever way feels best for you. We are going to walk our hands out and then allow our head to just tap the floor. Our arms are going to be straight out in front of us.  That\'s going to feel awesome and you\'re going to want to hang out here but we\'re getting ready to work out, so we want to keep things moving. We\'re just going to come on to an all fours position. If we need to walk our hands out a little bit then that\'s cool.I like to start out here with my legs wide and then I\'m going to gently press my chest upright, maybe. I\'m not even using my hands at this point because this is going to be a very small back extension. Then we\'re going to use our hands, stay on our knees. We\'re going to bring ourselves back to child\'s pose. Hang out, take a deep breath, maybe reach the hands forward, stretch out the lats a little bit and then just come back into that cobra position. Maybe this time I open my chest up a little bit more then come back down, bring the hips come back to the knees, rest the head down enjoy that child\'s pose. Bring ourselves back, forward and maybe this time I get an even bigger back extension. I like doing this with wider legs just because I feel more space in my lower back. So we\'ll do a total of five, just moving. You can move slow, you can move a little quicker than I am, this just feels like the right pace for me.  Never really hanging out too long in either position because again we\'re getting ready to work out and the static stretches are for post workout. If you want more warm ups, workouts and cool down stretches like this, sign up for online personal training at KyraWilliamsFitness.com.' 

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