Yoga Salamba Bhujangasana
(Sphinx pose)

 

Sphinx Pose Salamba Bhujangasana (SAA-lam-bah-booj-ahng-AA-SUN-aa) — is a gentle backbending posture that can be practiced either actively or passively. The pose gets its name from the Sanskrit words, salamba, meaning supported, bhujang, meaning cobra, and asana, meaning pose.

Level of Difficulty: Beginner

Step-by-Step Instructions

  1. Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
  2. Keep your legs close together with your feet and heels lightly touching.
  3. 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.
  4. On an inhale, slowly lift your head, chest and abdomen while keeping your navel on the floor.
  5. Pull your torso back and off the floor with the support of your arms.
  6. Ensure that your feet are still close together and your head facing straight ahead.
  7. On an exhale, gently lower your abdomen, chest and head onto the floor.

Benefits

  • Strengthens the spine
  • Stimulates the abdominal organs
  • Expands the chest and shoulders
  • Improves circulation
  • Relieves stress

Precautions

  • Pregnancy
  • Fractured wrist or ribs
  • Recent abdominal surgery

Follow-up and Preparatory Poses

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a a Sri Sri Yoga course at an Art of Living Center near you.

 

FREE E-COURSE Yoga for Beginners
Yoga Pose Sequences
Breathing Exercises
Guided Meditations