Salamba Bhujangasana: Sphinx Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Related to the cobra pose, the sphinx pose is a more restorative way to stretch and lengthen the spine. Salamba bhujangasana (SA-lumb-aa BHU-jung-AAHS-uh-nuh) is one of the gentlest backbends in a yoga practice, making it a great entry point for beginners and an effective warm up at the beginning of practice. Sphinx pose is also a great way to reduce stress and stimulate the abdominal organs.
Philosophy + Origin
Cobras and snakes can evoke feelings of fear, discomfort, and disgust. But in Vedic traditions, the cobra symbolizes overcoming and mastering fear. Nataraja, an incarnation of Shiva, is often portrayed with a cobra draped around his neck. The cobra’s venom is said to represent avidya, or ignorance — the veil that prevents us from recognizing universal truths. By mastering fear and learning to see beyond the surface we can come to know freedom, or liberation.
ADJUSTMENTS/MODIFICATIONS:
- Use a blanket under your forearms or pelvis for added comfort.
- Bring your gaze to the floor for a neck release and stretch.
STEP-BY-STEP:
- Lie down on your stomach. Place your forearms parallel to each other with elbows under your shoulders and palms facing the ground.
- Place the tops of your feet on the ground and rotate the inseam of your pants toward the ceiling.
- Lengthen your tailbone toward your heels.
- Focus on your lower abdomen, drawing your low belly slightly away from the floor.
- Hold the pose for up to 10 deep breaths. Exhale while slowly releasing down to the floor. Rest on the floor, head turned to one side.
PREPARATORY POSES:
- Childs pose | Balasana
- Cow pose
- Cat pose
SEQUENTIAL POSES:
- Cobra pose | Bhujangasana
- Bridge pose | Setu bandha sarvangasana
- Upward-facing dog | Urdhva mukha svanasana
COUNTER POSES:
- Belly-down savasana
SANSKRIT:
- Salamba = supported
- Bhujang = cobra
- Asana = pose
PHYSICAL BENEFITS:
- Stretches and lengthens the spine.
- Stretches the chest, lungs, shoulders, and abdomen.
- Firms the glutes.
ENERGETIC BENEFITS:
- Relieves stress.
- Calms the mind.
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About the Author
Ardha Matsyendrasana: Half Lord of the Fishes Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Ardha matsyendrasana (ARE-dah MOT-see-en-DRAHS-ah-nah) is an approachable twist that opens the shoulders and chest. A good antidote for too much sitting and symptoms that come with overusing technology, half lord of the fishes pose has the ability to increase energy in the body while also stoking the digestive fire in your belly.
Philosophy + Origin
Matsyendra is often recognized as one of the original founders of hatha yoga in yogic mythology. He was said to be a baby who was thrown into the ocean after his parents rejected him. The story of Matsyendra reminds us that it’s often the parts of our personal stories we don’t like or don’t want to accept that can be the most beneficial, especially on the path to becoming a yogi or yogini. Rather than conceptualizing the twist to be a purge of what is unwanted or unnecessary, think of the detoxification as a purification, an opportunity to take what was once viewed or understood as “bad” and transform it into something that is helpful on your personal journey.
