Sphinx Pose, Salamba Bhujangasana, (sah-LOM-bah sar-van-GAHS-anna)
shambala (supported) + bhujanga (cobra) + āsana (pose)
Pose Type: Backbends, Sciatica, Back Pain
Difficulty: Beginner
Feel powerful as you embody the mythical Sphinx with this gentle backbend.
Sphinx Pose Fundamentals
A gentle and supportive backbend, Sphynx Pose is a great entry-level backbend asana that can serve as a fantastic preparatory pose for deeper backends such as Cobra Pose.
Sphinx Pose can also be a great variation of Cobra Pose for those who suffer from any wrist or hand strains, pains, or injuries such as carpal tunnel syndrome. This pose takes all of the pressure off the wrists whilst still providing you will all the benefits of a Cobra or Baby Cobra Pose.
You can practice Sphynx Pose both actively or passively and enjoy the benefits of this chest and lung opener.
sphinx Pose benefits
A relaxing pose for the shoulders and neck while strengthening the upper back. The sphinx pose:
- Opens your chest and lungs
- Helps to relieve stress
- A great preparatory pose for further backbends
How To Do The sphinx Pose: Step-By-Step
1. Lay down on your belly and place your forearms in front of you, palms facing down and arms shoulder width apart.
2. Bring your elbows directly under your shoulders and your hands in line with your elbows.
3. Separate your feet to hip-width and press the tops of your feet down into the mat as you spread your toes wide.
4. Slide your chest forward and up while allowing the tops of your shoulders to soften down away from your ears as you relax your neck and jaw.5. Hold the pose for 60 seconds or more and then slowly come out using your exhalation.
Common Mistakes in Sphinx Pose
Pushing up too high. Sphinx Pose is a gentle backbend, not a deep one. Your forearms should remain flat on the mat with your elbows directly beneath your shoulders. If you push your chest up too high, you shift the backbend into your lower back and lose the even distribution that makes this pose therapeutic.
Tensing the glutes. It is a natural instinct to clench the buttock muscles in backbends, but this compresses the sacrum and lower spine. Consciously relax your glutes and let your legs feel heavy against the mat. The backbend should be supported primarily by your forearms and the natural curve of your spine.
Collapsing the chest. Without active engagement, the upper body can sag between the shoulders. Press your forearms firmly into the mat, draw your shoulder blades down your back, and lift your sternum forward and up. Imagine lengthening through the crown of your head to create traction along the entire spine.
Tips for Beginners
If you find Sphinx Pose strains your lower back, try bringing your elbows slightly forward of your shoulders. This reduces the intensity of the backbend while still providing a gentle opening. You can also place a folded blanket under your pelvis for additional support.
Sphinx Pose is an excellent alternative to Cobra Pose for practitioners who are still building upper body strength or spinal flexibility. Hold the pose for five to ten breaths, focusing on lengthening your spine with each inhale and softening deeper into the backbend with each exhale. Over time, you can gradually increase the hold duration to build endurance in the postural muscles of the back.
Related Poses
Preparatory Poses
Crocodile Pose
Counter Poses
Embryo Pose
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