Sphinx Pose

oec:sphinx-pose

A gentle prone yoga backbend that stretches the anterior trunk and promotes thoracic and lumbar spinal extension.

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Also called: Sphinx, Salamba Bhujangasana

How to do it

Lie face down on a mat with your legs extended straight behind you, hip-width apart, and the tops of your feet resting flat on the floor.
Position your elbows directly under your shoulders with your forearms parallel to each other, pointing straight forward, and palms flat on the ground.

Press your forearms and palms firmly into the floor to lift your chest and upper abdomen off the ground.
Draw your shoulders down and away from your ears while pulling your chest forward between your arms.
Lengthen your neck and gaze forward or slightly downward, distributing the extension evenly through your spine.
Hold the position statically for the target duration while breathing deeply and steadily.

Breathe smoothly and deeply into your belly and lower ribs, maintaining a relaxed cadence throughout the hold.

Sinking into the shoulders and letting the neck collapse.: Actively push the floor away through your forearms to depress the scapulae and create space around your neck.
Excessively hyperextending the neck to look at the ceiling.: Keep the back of your neck long and direct your gaze naturally forward or slightly toward the floor.
Pinching the lower back by dumping all movement into the lumbar spine.: Gently press your pubic bone into the floor and focus on pulling your chest forward to create thoracic extension.

Discontinue or decrease the height of the lift if you experience sharp compression or pain in the lumbar spine.

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