Sphinx pose is a gentle backbend posture that can be practiced actively or passively. Sphinx pose is a modified version of cobra pose to help beginners ease their way into it.
This pose is good for people who have lower back issues, as it uses less of an arch, and reduces the pressure on the spine. Practicing sphinx pose is great preparation for deeper backbends.
Sphinx pose is also known as Salamba Bhujangasana (SAA-lam-bah-booj-ahng-AA-SUN-aa) in Sanskrit. Salamba means supported, bhujang means cobra, and asana means pose.
Level of difficulty: Beginner
Sphinx pose benefits
Sphinx pose is all about the upper body, and has many benefits. It helps strengthen the spine and stimulates the abdominal organs. It also expands the chest and shoulders. This yoga posture can also help improve blood circulation, while relieving the body and mind of stress.
Sphinx pose is known to:
- Strengthen the spine and abdominal muscles
- Stretch the rib cage
- Stimulate the abdominal organs
- Expand the chest and shoulders
- Tone the gluteus muscles
- Improve circulation
- Relieve stress
Precautions for sphinx pose
Avoid practicing this pose if any of the following apply to you:
- Pregnancy
- Fractured wrist or ribs
- Recent abdominal surgery
Sphinx pose: Step-by-step instructions
- Lie on your stomach with your toes flat on the floor and your forehead resting on the ground.
- Keep your legs close together with your feet and heels lightly touching.
- Stretch your hands in front of you with your palms facing downward and arms touching the ground.
- Set your elbows under your shoulders and forearms parallel to each other.
- Draw your shoulder blades together with your heart forward.
- Taking a deep breath in, slowly lift your head, chest, and abdomen while keeping your navel on the floor.
- Keep your neck relaxed.
- Pull your torso back and off the floor with the support of your arms.
- Ensure that your feet are still close together and your head is facing straight ahead.
- Breathing out, gently bring down your abdomen, chest, and head back to the floor.
Preparatory pose
- Plank pose (optional)
Follow-up poses
Explore our entire yoga pose library for more complementary poses.
Variations
- For added comfort lie on your stomach with a folded blanket under your hips.
- Try standing sphinx pose using a wall - Stand with your toes about an inch from the wall. Place your hands and forearms on the wall with your elbows at shoulder height. Lean your hips toward the wall, and slowly arch your back, looking up slightly. Relax your shoulders and keep them back and down away from your ears.
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