Sphinx Pose, or Salamba Bhujangasana in Sanskrit, is a gentle yoga backbend. It strengthens the spine and opens up the chest, making it an excellent pose for improving posture and releasing tension. It is often used in restorative and therapeutic practices to counteract the effects of prolonged sitting.
How do you do Sphinx Pose?
Step 1.
Begin lying on your stomach with your legs extended behind you.
Step 2.
Pronate your forearms down by bending your elbows underneath your shoulders, forearms parallel to the floor.
Step 3.
Lengthen your tailbone and press your pubic bone towards the floor by engaging the muscles of your hips and ground the legs by pressing the tops of your feet on the mat.
Step 4.
Press into your forearms to lift your head and chest forward, arching the back and engaging the lower back muscles. Energetically lift the crown of head towards the sky.
Step 5.
Take several cycles of breath, continuously drawing your shoulders down away from your ears to elongate your neck and pressing your pubic bone down.
Step 6.
To exit, lower your chest back down and rest in child’s pose or lower head onto stacked palms.
Benefits of Sphinx Pose
Gently opens the spine, improving flexibility and reducing stiffness.
Helps improve digestion by massaging internal organs.
A restorative, grounding pose that helps reduce stress and anxiety.
Strengthens glutes and muscles around the lumbar spine while maintaining a gentle backbend.
Variations of Sphinx Pose
Forearm-Widened Sphinx – Move your forearms slightly wider apart to reduce pressure on the shoulders.
Supported Sphinx – Place a bolster under the chest for a more restorative variation.
Seal Pose (Deeper Backbend) – Extend the arms fully to lift the chest higher, increasing spinal extension.
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