How to fix common misalignments in Sphinx Pose

2 min read

Sphinx pose seems simple enough as one of the more moderate back bends, but as any Yin yoga practitioner will tell you if done properly, Sphinx pose can quickly become a deep and beautiful posture filled with strength.

Try correcting this common alignment misalignment and holding the pose for three minutes with your eyes shut.

Tense Shoulders

The Sphinx Pose requires relaxed shoulders. You can achieve this by drawing your shoulder blades back and pressing your heart open.

Awkward Arms

As we push deeper into the Sphinx with our hands, the arms often turn into the letter Z. They bend awkwardly at the wrist and then spin out through the palm. Sphinx is a game where your arms are the base. It’s important to keep the forearms parallel to the ground.

Maintaining a straight line between your elbow and your wrist will help you achieve this. Squeeze your elbows together (great preparation for inversions such asforearmmstandsd) and flat palm the ground, with your fingers spread wide.

The “Crunchy Feeling”

Flexibility in the spine and back muscles is important, as well as flexibility in the frontal plane. If you feel the crunch in your back, try to create some space by using another method.

To create more room, try moving your elbows away from your body and forward. Sphinx is traditionally done with elbows under the shoulders. However, we are all different,t and some modifications may be necessary if the position is uncomfortable.

Tight and Clenched butt

This posture can cause the gluteal (butt) muscles to work too hard, reducing the benefits of the frontal and spinal opener.

Your glutes will naturally tense and be on alert as soon as you start a backbend. However, this does not mean that it is always beneficial. The back bend in Sphinx has a wide foundation. Your legs, hips, and forearms are all on the floor.

It is safe to relax as much of your lower body. To encourage this looseness, try spreading your legs out as far as your mat allows and rocking your hips from side to side.

Try to hold the pose for three minutes while breathing slowly and closing your eyelids. The pose will safely open up your hips and heart.

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