The exercise requires the participant to observe and analyze cocoons, which are the protective coverings spun by certain insects during their metamorphosis. The focus may be on their physical characteristics, the process of their formation, or their significance in the life cycle of the insects.

Muscle Group

Equipment Required

Cocoons Instructions

  1. Start by lying flat on your back with your arms at your sides.
  2. Lift your legs off the ground and bend your knees so that your shins are parallel to the floor.
  3. Bring your knees towards your chest and wrap your arms around them, hugging them close to your body.
  4. Take a deep breath in and as you exhale, lift your head and shoulders off the ground and bring your forehead towards your knees.
  5. Hold this position for a few seconds, feeling the stretch in your lower back and hips.
  6. Slowly release the pose by lowering your head and shoulders back down to the ground and extending your legs back out.
  7. Repeat the exercise for a few more repetitions, focusing on your breath and the stretch in your body.

Cocoons Form & Visual


Cocoons Benefits

  • Strengthens the core muscles
  • Improves flexibility in the spine and hips
  • Relieves tension in the lower back
  • Stretches the hamstrings and glutes
  • Can help alleviate stress and anxiety

Cocoons Muscles Worked

  • Abdominal muscles
  • Lower back muscles
  • Gluteal muscles
  • Hamstring muscles

Cocoons Variations & Alternatives

  • Cocoon crunches
  • Cocoon planks
  • Cocoon twists
  • Cocoon leg lifts
  • Cocoon bicycles