Sphinx Pose

Salamba Bhujangasana


Often used in Yin style classes, Sphinx pose is a gentle backbend with many benefits:

  • Stretches and lengthens the spine
  • Stretches the chest, lungs, shoulders and abdomen
  • Firms the buttocks
  • Helps relieves stress
  • Calms the mind
  • Pose

  • Cautions

  • Modifications

  • Back injuries
  • Spinal injuries
  • Place a blanket under your arms
  • Turn your gaze to the floor for a neck release and stretch
  • To intensify this pose, take Cobra Pose.
  • Images
  • Step-by-step

Salamba Bhujangasana = (sah-lam-bah sar-vahn-gahs-anna)
Salamba = Supported
Bhujang = Serpent
1. Lie on your belly, legs stretched out behind you.
2. Place your hands flat on the floor with your elbows slightly forward ofyour shoulders. Cross your forearms. You should be able to touch oppositeelbows; this ensures that your elbows are shoulder width distance apart.Then stretch your hands forward. The bend in your elbows should beapproximately ninety degrees. Spread your fingertips wide apart from oneanother and root down through your hands.
3. Draw your legs towards one another. Root down through the tops of yourfeet, ensuring that your ankles don’t roll out to the sides. Push down throughyour tailbone.
4. Keeping your legs firm, energetically pull the floor towards you to lift up withyour chest and draw your shoulders slightly back. Keep the back of your necklong; do not crank your head back.
5. Engage through your belly to support your lower back.
6. Stay here for as long as feels comfortable – usually 30 seconds to 1 minute –and then take Child’s Pose.
7. For a gentler, yin approach to this pose, relax any tension or strength in thearms, torso and legs, instead adopting a soft, melting quality to the upperbody. Hold for 5-7 minutes, then place one palm on top of the other and rest your forehead down.

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