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
Urdhva Mukha Svanasana: Upward Facing Dog Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Urdhva mukha svanasana (OORD-vah MOO-kah shvon-AHS-anna) is a challenging backbend commonly seen as part of the transition series in vinyasa yoga.
Philosophy + Origin
The Mahabharata tells a story about a loyal dog who accompanies Yudhishthira, one of the five Pandava brothers, to the gates of heaven. Lord Indra greets the pair at the gates, but tells Yudhishthira that the dog is not allowed into heaven. Upon hearing this, the brother argues for the sake of the dog, telling Lord Indra of its devotion and loyalty. Yudhishthira says that because the dog has been so loyal to him, he will return that loyalty. At this moment, the dog is revealed to be Dharma, and Yudhisthira and his loyal companion are welcomed joyously into heaven. When practicing upward facing dog, remind yourself of the loyalty and dedication you have to your practice and showing up each day in your life. Persistence is always rewarded.
