Sphinx Pose
Salamba Bhujangasana
Sphinx is a mild, supported backbend where you rest on your forearms with the chest lifted. It is a kind way to wake up the spine and open the front of the body.
- Hold
- 5-10 slow breaths, or up to 1-2 minutes
- Breathing
- Breathe slowly into the front and sides of your ribs. Let each exhale soften your belly and shoulders.
Sphinx Pose takes its name from the reclining statue. You lie on your belly and prop yourself up on your forearms, with elbows under your shoulders and your chest gently lifted. Because your arms carry much of your weight, the backbend is soft and easy to control, which makes it a favourite warm-up for deeper poses such as Cobra.
It suits nearly every beginner, including people who find Cobra too strong on the lower back. Focus on lengthening the spine rather than bending it deeply, and keep your legs relaxed but active. Many people like to stay here for a minute or two while they breathe and let the chest soften.
In this guide
How to do it, step by step
- Lie on your belly with your legs hip-width apart and the tops of your feet on the mat.
- Place your forearms on the floor, elbows directly under your shoulders, palms flat and parallel.
- Press your forearms and the tops of your feet down, and lift your chest forward and up.
- Draw your shoulder blades gently back and down, so your neck stays long.
- Keep your pubic bone grounded and lengthen through the tailbone to protect your lower back.
- Look straight ahead or slightly down, keeping the back of your neck relaxed.
- Hold, then lower your chest slowly on an exhale and rest your cheek on the mat.
Benefits
- May help open the chest and the front of the shoulders.
- Can gently strengthen the muscles along the back.
- May ease tightness after long periods of sitting.
- Can help you prepare for deeper backbends.
- Often feels calming when held with steady breathing.
Common mistakes
- Sinking into the lower back: press the forearms down and lengthen through the tailbone.
- Elbows too far forward: place them directly under your shoulders so the shoulders stay free.
- Shrugging the shoulders: draw the shoulder blades back and down to lengthen your neck.
- Dropping the head back: keep the gaze forward so the neck stays in line with the spine.
Make it easier
- Move your elbows slightly forward of your shoulders to reduce the backbend.
- Place a folded blanket under your hips or chest for comfort.
- Lift your chest only a little, resting more of your weight on your arms.
Go further
- Progress to Cobra Pose by pressing up onto your hands with bent elbows.
- Practise Locust Pose to build more back strength.
Questions people ask
Is Sphinx Pose easier than Cobra?
Yes. In Sphinx your forearms stay on the floor and carry your weight, so the backbend is milder and easier to control. Cobra uses your hands with a higher lift. Many teachers suggest Sphinx first, then moving to Cobra when it feels comfortable.
How long can I hold Sphinx Pose?
Beginners can start with 5 slow breaths. If it feels comfortable, build up to a minute or two. Come out earlier if you feel any pinching in your lower back, and rest in Child's Pose afterwards.
Be careful
Skip or modify Sphinx if you are pregnant, or have a recent back, shoulder or abdominal injury. Take care with a herniated disc or lower back pain, and ask a health professional first. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
