Sphinx Pose (Salamba Bhujangasana) is a gentle, beginner-friendly backbend that provides a great introduction to more intense spinal extensions and heart-opening postures in yoga.
Named after the mythical Egyptian creature, the Sphinx, this pose invites stability, awareness, and support while stretching and strengthening the lower back, shoulders, and chest.
It’s commonly practiced in Yin Yoga and Restorative Yoga to create a mild, supportive backbend with minimal risk of injury.
In this article, we’ll explore how to practice Sphinx Pose, its numerous benefits, and why it’s a perfect addition to any yoga routine, especially for those looking to improve spinal health, counteract poor posture, and open up the chest.
What is Sphinx Pose?
Sphinx Pose (Salamba Bhujangasana) is a prone, belly-down backbend that gently stretches the spine while engaging the muscles of the lower back.
Unlike deeper backbends like Cobra Pose or Upward-Facing Dog, Sphinx Pose keeps the chest lifted with the support of the forearms on the mat, making it accessible to yogis of all levels, especially beginners.
In this pose, the forearms rest on the floor with the elbows positioned directly under the shoulders, while the legs remain extended behind you.
The pose encourages a slight extension of the spine, lifting the chest without putting too much pressure on the lower back or wrists.
Benefits of Sphinx Pose
While Sphinx Pose might seem gentle compared to more dynamic backbends, it offers a variety of physical and mental benefits that can improve your overall practice and health. Let’s explore the key benefits of adding Sphinx Pose to your routine:
1. Strengthens the lower back
Sphinx Pose engages the muscles of the lower back, helping to strengthen the spine and improve posture.
By gently lifting the chest, you activate the erector spinae muscles and promote stability in the lumbar region, which can alleviate back pain caused by poor posture or prolonged sitting.
Regular practice of Sphinx Pose can help maintain the health of your lower back without overstraining the muscles.
It’s particularly useful for those who suffer from mild lower back discomfort, as it promotes spinal extension in a safe, supported way.
2. Opens the chest and shoulders
In Sphinx Pose, the chest and shoulders naturally expand, helping to counteract the forward rounding of the shoulders that often results from long periods of sitting or working at a desk.
This heart-opening action improves posture and increases lung capacity, allowing for deeper and fuller breaths.
I’ve found that practicing Sphinx Pose regularly not only improves my posture but also helps open up my chest and shoulders after hours spent in front of a computer.
It’s a great antidote to the effects of modern life.
3. Improves spinal flexibility
This pose offers a gentle introduction to spinal extension or backbends, gradually increasing the flexibility of the spine without the intensity of more advanced backbends like Cobra Pose or Upward-Facing Dog.
By practicing Sphinx Pose consistently, you’ll be able to improve your spinal mobility over time, making deeper backbends more accessible.
4. Stimulates the abdominal organs
Since Sphinx Pose involves gentle pressure on the abdomen while the chest is lifted, it can help stimulate the abdominal organs, promoting digestion and blood flow to the internal organs.
This makes it a great pose to include after meals or to aid in digestive health.
5. Calms the nervous system
Unlike more active or strenuous poses, Sphinx Pose has a calming, restorative effect on the body.
The gentle opening of the chest paired with slow, mindful breathing helps activate the parasympathetic nervous system, reducing stress and anxiety.
It’s an excellent posture for winding down after a long day or incorporating into a restorative practice.
How to do Sphinx Pose: Step-by-step guide
Sphinx Pose is a beginner-friendly backbend that can be performed safely by yogis of all levels. Here’s a step-by-step guide to practicing the pose with correct alignment:
1. Begin on your belly
- Start by lying face-down on your yoga mat with your legs extended straight behind you.
- Keep your feet about hip-width apart, with the tops of your feet resting on the mat.
2. Position your arms
- Place your forearms on the mat, parallel to each other, with your elbows directly under your shoulders.
- Spread your fingers wide and press your palms and forearms firmly into the floor for support.
3. Engage your core and lift your chest
- As you inhale, gently lift your chest off the mat, using your forearms to support your upper body. Draw your shoulder blades together and down your back to keep your shoulders away from your ears.
- Lightly engage your core muscles to protect your lower back and maintain the natural curve of the spine. Keep your neck long by looking straight ahead or slightly down at the mat.
4. Relax your lower body
- Allow your legs and glutes to relax while keeping your lower body grounded on the mat.
- Your focus should be on the gentle lift through the chest and upper back, without overstraining the lumbar region.
5. Hold the pose and breathe
- Hold Sphinx Pose for 5–10 deep breaths. Focus on inhaling deeply into your chest and expanding your lungs, while keeping your shoulders and jaw relaxed.
6. Release the pose
- To exit the pose, exhale as you gently lower your chest back to the mat.
- Rest for a few breaths before transitioning to your next posture, or move into Child’s Pose to stretch your spine.
Who should practice Sphinx Pose?
Sphinx Pose is accessible to most people, regardless of their yoga experience, but it’s especially beneficial for:
- Beginners: If you’re new to yoga or backbends, Sphinx Pose is an excellent starting point. It provides a gentle introduction to spinal extension without overloading the back.
- People with lower back pain: Those suffering from mild lower back pain or postural issues due to sitting can benefit greatly from Sphinx Pose. It strengthens the lower back and encourages healthy spinal alignment.
- Those with tight shoulders and chest: If you have tight shoulders or a forward-rounded posture, Sphinx Pose helps open the chest and stretch the shoulders, counteracting poor posture from sitting or hunching.
- Individuals needing stress relief: Since Sphinx Pose activates the parasympathetic nervous system, it’s ideal for reducing stress and tension. It’s a calming, restorative pose that can help quiet the mind.
Who should avoid or modify Sphinx Pose?
Although Sphinx Pose is gentle and accessible, it’s important to be mindful of certain conditions:
- People with severe lower back injuries: If you have a herniated disc or other serious back issues, deep spinal extension can aggravate your condition. It’s best to consult a doctor or yoga instructor before attempting this pose.
- Pregnant women: After the first trimester, lying on the stomach can be uncomfortable or unsafe. Pregnant women should modify the pose by using a bolster or practicing gentler backbends, such as Supported Bridge Pose.
- Individuals with neck issues: If you have a sensitive neck or neck injury, avoid tilting your head back in this pose. Keep your gaze neutral and your neck long to prevent strain.
Modifications and variations of Sphinx Pose
While Sphinx Pose is beginner-friendly, modifications can help make it even more accessible or challenging depending on your needs:
1. Use a blanket for support
If your lower back feels sensitive or you need extra support, place a folded blanket under your hips and abdomen to reduce the strain on your lower back. This will allow you to hold the pose comfortably for longer periods.
2. Half Sphinx Pose
If you have tightness in your lower back, try Half Sphinx Pose by resting your forehead on your forearms instead of lifting your chest. This modification allows for a gentler spinal extension while still engaging the muscles of the back.
3. Extended Sphinx Pose (Seal Pose)
For a deeper backbend, try Seal Pose by walking your hands forward slightly and straightening your arms. This increases the extension in your spine and intensifies the stretch, making it suitable for more advanced practitioners.
The history of Sphinx Pose
Sphinx Pose is a relatively modern addition to yoga, especially within the context of Yin Yoga and Restorative Yoga.
While traditional Hatha Yoga focuses on more intense backbends like Cobra Pose or Upward-Facing Dog, Sphinx Pose was introduced to offer a gentler alternative that allows practitioners to experience the benefits of backbends without overloading the spine.
The name “Sphinx” draws inspiration from the mythical Egyptian creature, a half-human, half-lion figure known for its strength and stability.
Like the Sphinx, this pose embodies qualities of grace, support, and steadiness.
Yoga routines and sequences where Sphinx Pose is commonly seen
Sphinx Pose is often used in Yin Yoga, Restorative Yoga, and as part of a gentle warm-up or cool-down in Hatha or Vinyasa classes. It’s particularly popular in sequences designed to open the chest and back or release tension after a long day.
1. Yin Yoga sequences
In Yin Yoga, Sphinx Pose is commonly held for several minutes to deeply stretch the spine, open the chest, and activate the meridian channels along the back. It’s used to cultivate relaxation and stillness, making it perfect for calming the nervous system.
2. Restorative Yoga classes
In Restorative Yoga, props like bolsters or blankets may be added to Sphinx Pose to support the body and allow for longer holds. This makes the pose even more relaxing, helping to ease tension and stress from the body.
3. Warm-up or cool-down sequences
In Hatha or Vinyasa Yoga, Sphinx Pose is often used at the beginning of a class as a gentle warm-up for the spine or toward the end of a sequence to relax the body after more intense backbends or twists.
Final thoughts
Sphinx Pose is an ideal posture for yogis of all levels, providing a safe and gentle way to explore backbends while promoting flexibility and strength in the spine.
Whether you’re using it as a warm-up, cool-down, or part of a restorative practice, Sphinx Pose offers numerous benefits for spinal health, posture, and relaxation.
By incorporating Sphinx Pose into your routine, you can enjoy a supported and calming posture that helps relieve stress, improve flexibility, and strengthen the back.
Remember to approach the pose mindfully, modifying as needed, and enjoy the grounded, peaceful energy that this posture brings to your practice.
