Sphinx Pose
Salamba Bhujangasana
Teacher: Alyssa
Sphinx Pose aka Salamba Bhujangasana is a gentle precursor to deeper backbends that offers a supported way to lengthen the spine and open the heart.
Common Name: Sphinx Pose
Sanskrit Name: Salamba Bhujangasana (SAH-luhm-buh BOO-zhan-GAHS-uh-nuh)
Level: Beginner
Pose Type: Backbend, Chest Opener
Target Areas: Shoulders, Neck, Spine, Lower Back
Sphinx Pose is the perfect introduction to backbends, offering a gentle yet profound way to open the heart and lengthen the spine without the intensity of deeper postures. Resembling the iconic Great Sphinx of Giza, from which it draws its name, practitioners rest on their forearms with a proud, lifted chest, embodying the same stillness and watchful presence as the ancient statue. Because the belly remains grounded and the elbows support the upper body's weight, this pose is accessible to almost every level of practitioner, serving as a staple in restorative flows or as a friendly alternative to Cobra Pose during vinyasa classes.
Beyond its approachable shape, Sphinx is a powerful antidote to the slouching and rounded shoulders often caused by modern sedentary lifestyles. By gently compressing the lower back and stretching the abdomen, it helps reintroduce natural curvature to the lumbar spine while stimulating the kidneys and adrenal glands for a subtle energy boost. It is unique in its ability to be practiced both actively to strengthen the upper back muscles or passively in Yin Yoga, where it is often held for several minutes to target the deeper connective tissues and fascia of the sacral-lumbar arch.
Sphinx Pose Steps
Teacher: CC
Step 1
Start on your belly: Begin by lying face down on your mat with your legs extended behind you, hip-width apart. Press the tops of your feet into the mat and spread your toes.
Step 2
Position your arms: Bring your elbows underneath your shoulders and place your forearms on the floor parallel to each other (like the number 11). Spread your fingers wide and press your palms down.
Step 3
Lift your chest: On an inhale, press down through your forearms and hands to lift your head and upper torso off the floor. Keep your lower body grounded and your pelvis heavy.
Step 4
Teacher: Elizabeth
Lengthen the spine: Imagine dragging your forearms isometrically backward toward your hips (without actually moving them) to pull your chest forward through your arms.
Step 5
Check your shoulders: Roll your shoulders down and back, away from your ears, creating space in your neck. Keep your gaze soft and forward, or let your chin drop slightly to lengthen the back of the neck.
Step 6
Engage slightly: Gently tone your lower belly to support your low back and lengthen your tailbone toward your heels.
Step 7
Hold and breathe: Stay here for 5 to 10 deep breaths.
Step 8
Release: To exit, exhale as you slowly lower your chest and head back down to the mat. You can stack your hands and rest your forehead on them for a moment of recovery.
Modifications
Teacher: Chloe Amour
To Reduce Back Intensity: Slide your elbows further forward, away from your body. This lowers your chest closer to the mat and reduces the amount of compression in your lower back.
For Hip Comfort: If the floor feels too hard against your hip bones or pubic bone, place a folded blanket underneath your pelvis for extra cushioning.
To Deepen (Seal Pose): If you are flexible and want more intensity, press into your palms and straighten your arms, lifting your elbows off the mat while keeping your pelvis grounded.
Benefits
• Strengthens the Spine
• Opens the Chest
• Stretches the Abs
• Improves Posture
• Stimulates Organs
• Calms the Mind
Cautions
• Back Injury
• Pregnancy
• Headache
• Recent Abdominal Surgery"
