Sphinx Pose

Salamba Bhujangasana

sah-LOM-bah boo-jahn-GAH-sah-nah

A gentle backbend that strengthens the spine and opens the chest with less intensity than Cobra Pose. Sphinx Pose is performed on the forearms, making it accessible for beginners and those with wrist sensitivity. It helps restore the natural curve of the lower back and is a wonderfully soothing way to build back strength without strain.

How to do Sphinx Pose

1. Lie face down with your legs extended and the tops of your feet pressing into the mat. Bring your legs together or keep them hip-width apart.
2. Place your forearms on the floor with elbows directly under your shoulders and forearms parallel to each other. Spread your fingers wide and press gently through the forearms.
3. On an inhale, press your forearms into the mat and lift your chest forward and up. Draw your shoulder blades together on your back and down away from your ears.
4. Keep your shoulders relaxed and your neck long. Gaze forward with a soft expression, or gently close your eyes for a more meditative hold.
5. Engage your legs by pressing the tops of the feet into the mat and firming the thighs. Breathe deeply into the chest for five to ten breaths, feeling the gentle opening through the front body.

Benefits of Sphinx Pose

• Strengthens the spine and back muscles
• Opens the chest, lungs, and shoulders
• Helps restore the natural lumbar curve
• Soothes the nervous system and relieves stress
• Stretches the abdominal muscles gently

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the forearms for extra comfort
• Move the elbows slightly forward of the shoulders to reduce the backbend intensity
• Place a bolster under the chest for a fully supported, restorative variation

Cautions

• Avoid with acute back injuries or recent spinal surgery
• Not recommended during pregnancy
• Use caution with headaches; the pose may increase or relieve them depending on the cause