Sphinx Pose

Sphinx Pose is a back bending posture that most people will find gentle. The position of the arms in this posture offers a solid support that allows you to have a good control of the movement. It does not require a high amount of strength to support the upper torso that way. This makes it easier to maintain the pose for several breaths and to experience the feeling in the lower spine.

Back bending tends to be difficult for beginners and even for more advanced yogis. A lot of time and practice are required in order the get more flexibility in the spine. Always ease into them gently and progress deeper as your muscles warm-up. This is a great asana to learn and practice before trying deeper and more difficult postures.

Sphinx Pose

  • Lie down on your belly with your legs next to each other.

  • Place your elbows right under your shoulders, with your forearms parallel to each other and flat on the floor, palms facing down.

  • Tuck your tailbone, extending the lower spine toward your feet.

  • Contract the buttock muscles gently, keeping the legs together.

  • Inhale, lift your head and upper torso, reaching forward and up toward the ceiling.

  • Posture tip

    Always focus on lengthening the spine and not to let the vertebras compress on each other. To help this, keep the tailbone tucked and don't let the head fall back.

  • Keep the shoulders down and away from the ears. Do this by pushing down on the floor with your elbows, while reaching up with the head and neck.

Main Target / Benefits
  • Stretches the lower back.

  • Strengthens the lower and upper back.

Caution / Recommendation
  • Low back injury: Use caution or wait until healed.