Sphinx Pose

Sphinx Pose, or Salamba Bhujangasana , is a gentle backbend pose that stretches the chest, shoulders and abdomen, while strengthening the spine. This position is perfect for increasing back flexibility and improving posture without putting too much pressure on the lower back, as in deeper backbends such as Cobra Pose.

Correct Form and Technique

How to perform Sphinx Pose correctly:

  1. Start by lying flat on your stomach with your legs extended behind you, feet hip-width apart.
  2. Place your elbows under your shoulders and let your forearms rest parallel on the floor.
  3. Inhale and gently lift your chest off the floor, while pressing your forearms down to open your chest.
  4. Engage your core and gently press your hips down towards the mat to avoid compression in your lower back.
  5. Look forward, keep your neck neutral and hold the position for 5-10 breaths before slowly lowering yourself back down.

Common Errors

  • Tense shoulders: Avoid pulling your shoulders up towards your ears. Relax your shoulders and keep them down.
  • Excessive sway in the lower back: Make sure to activate the core and keep the hips anchored to the mat to avoid stress on the lower back.

Modifications and Variations

Here are some ways to customize the Sphinx Pose:

  • Use of support: If it is difficult to hold the position, you can place a block under the chest for extra support.
  • Seal Pose: For a deeper backbend, try Seal Pose by moving your hands closer to your body.

Repetitions and Sets

Hold the position for 1-2 minutes, repeat 2-3 times to improve flexibility in the back and open the chest.

Breathing techniques

Inhale deeply to lengthen your spine and exhale as you relax your shoulders and open your chest. Focusing on steady breathing helps keep the body relaxed.

Video Demonstrations

Here are two videos showing the correct execution of the Sphinx Pose:

Back to blog