How to Do Sphinx Pose

3 min read

Sphinx Pose is a wonderful, entry-level backbend that most yogis can access. Its Sanskrit name, Salamba Bhujangasana, means Supported Cobra Pose.

Sphinx Pose is a great option for newer yogis or those with back problems. It allows them to reap the benefits of yoga without putting pressure on their spine.

According to the American Spinal Decompression Association (ASDA), 80 percent of people will experience back discomfort at some point in their lives — most likely during our sixth decade. Poses like Sphinx and other common backbends in yoga can help you avoid back pain down the line.


Salamba Bhujangasana strengthens your spine while stretching the front part of your heart, chest, shoulders, and stomach. It stimulates your digestive system, abdominal organs, and lungs.

Sphinx, like its big sister Cobra, is a great way to tone and strengthen the glutes.


Face down, on your stomach.

Lift your kneecaps and connect your inner thighs. Press the tops of the feet into the Earth.

Press up on your forearms by sliding your hands back so that your elbows are under your shoulders.

Face down and press firmly in your palms.

Send your heart ahead and play at the intensity level that is nourishing to you now.

Create space between your ears, your crown, and your shoulders by extending your head out.

Send your breath into any tight spots and hold the position for at least a minute or longer if you feel comfortable.

There are many restrictions, tips, tricks, and other things to consider.

The most common warm-up postures are the Child’s Pose (also known as the Downward Facing Dog Pose), Plank, and Cat/Cow. This posture can be used as part of a backbending series that includes Cobra, Locust, and Bow.

To help new yogis, roll a towel into a horseshoe on the floor. Place the bottom part of the horseshoe above your pelvic bones and let the sides support your sides. It will allow you to get into the position more easily and extend your spine by allowing the belly to rise.

Salamba Bhujangasana appeals to people of all levels of experience. It is also a pose that is relatively safe. This pose is not recommended for pregnant women due to its belly-down position.

Anyone who has had abdominal pain or symptoms, surgery, or rib injuries should also avoid it. If you have recently suffered a back injury, it is best to prevent the product until your body has had time to heal.

The Sphinx Pose can be a great way to lengthen and strengthen your back after a hard day of work. Even if you have only five minutes left at the end of the day, try pressing up onto your forearms to feel this asana’s benefits.

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