Yoga · Beginner
Sphinx pose
Salamba Bhujangasana
Sphinx pose is a gentle backbend done on your belly, with your forearms on the mat and your chest lifted. It is a softer option than cobra, because your forearms carry some of the weight. A lifted chest and relaxed shoulders keep the bend gentle and even.
How to do Sphinx pose
- 1Lie on your belly with your legs extended hip width apart and the tops of your feet on the mat.
- 2Place your elbows under your shoulders with your forearms parallel and your palms down.
- 3Press your forearms and the tops of your feet gently into the mat.
- 4Inhale and lift your chest, drawing it forward between your upper arms.
- 5Draw your shoulders back and away from your ears.
- 6Keep your neck long with your gaze forward or slightly down.
- 7Hold for five to ten breaths, then lower your chest and rest your head on your stacked hands.
Common mistakes and how to fix them
The shoulders sink up toward the ears.
Press your forearms down and draw your chest forward until your shoulders lift away from your ears.
The elbows sit far behind the shoulders and the bend feels sharp.
Walk your elbows forward until they sit under your shoulders, or slightly ahead to make the bend gentler.
The lower back pinches.
Widen your legs slightly and draw your lower belly in lightly. Lower your chest a little if the pinching stays.
The head tips back to look up.
Keep your chin level and look at the floor a little ahead of your hands.
Modifications
- Walk your elbows slightly forward of your shoulders for a gentler bend.
- Place a folded blanket under your hips or forearms for comfort.
- Widen your legs to ease your lower back.
Benefits
- Gently strengthens the muscles along the spine.
- Opens the chest and the front of the shoulders.
- Offers a soft counter stretch to sitting and slouching.
- Prepares the back for deeper backbends like cobra.
Breath
Breathe slowly into your belly and feel it press gently against the mat. Let each exhale soften your shoulders away from your ears.
Take care
Take care with lower back or neck injuries, and lower your chest if you feel any pinching. Skip it if lying on your belly is uncomfortable, and stop if you feel sharp pain.
Sphinx pose questions
What is the difference between sphinx and cobra pose?
In sphinx your forearms rest on the mat, which makes the backbend gentler. In cobra your hands are under your shoulders and your back works harder to lift your chest.
How long should I hold sphinx pose?
Start with five to ten breaths. In slower practices, people often stay for one to three minutes if the lower back feels comfortable.
Is sphinx pose good for beginners?
Yes. It is one of the gentlest backbends, and you can adjust the intensity by moving your elbows forward or back.
