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When you hear ‘yoga’ and ‘backbend’ together, you might feel a little apprehensive. But, while it’s true that yoga can include deep, acrobatic spinal extension, it also has gentle, supportive backbends that are good for everyone, especially people who spend a lot of time sitting or have specific types of back pain. Sphinx Pose, so called for its resemblance to the famous Egyptian monument, is one of these amazingly curative backbends.
Step-by-Step Instructions for Sphinx Pose
1. Come to lie on your stomach.
2. Lift your upper body away from the mat by bringing your elbows under your shoulders so that your upper arms are perpendicular to the floor.
3. Your chest and ribs will be away from the mat while your abdomen, pelvis, and legs stay on the floor.
4. Bring your forearms and palms flat on the mat and parallel.
5. Press into your elbows, forearms, and palms.
6. Engage your glutes to press your pelvis into the mat.
7. Also, press into the tops of your feet.
8. Keep your head and neck in a neutral position and your gaze forward.
9. Stay five to ten breaths.
🧘 Tip from a Yogi
"When you actively press into your palms and forearms, your shoulders move away from your ears. If your ears and shoulders are hunched together, try pressing down more."
Sphinx Pose Basics
Sanskrit Meaning: Salamba (Supported) Bhujanga (Cobra) Asana (Pose)
Yoga Level: Beginner
Pose Type: Prone
Pose Category: Backbend
Common Props: Blanket under pelvis or forearms
Benefits of Salamba Bhujangasana
- Improves spinal mobility.
- Counters the effects of sitting.
- Stretches your chest and abdomen.
- Strengthens your back muscles.
- Opens your shoulders.
- Relieves tension.
- Can relieve back pain, depending on the cause.
Salamba Bhujangasana Key Alignment Cues
-
Press Your Forearms Down to Drop Your Shoulders
Pressing strongly into your mat through your elbows, forearms, and palms is the key to finding a long spine and keeping your shoulders moving away from your ears. -
Activate Your Lower Body
Keeping your legs, glutes, and feet active anchors your lower body to the floor. -
Draw Your Sternum Forward
Your upper arms create a framework that allows your heart to blossom.
Preparatory Pose
Low Cobra Pose (Bhujangasana)
Do Low Cobra to warm up your back and practice activating your legs.
Counter Pose
Cat-Cow Stretches (Marjaryasana-Bitilasana)
Try Cat-Cow Stretches to counter spinal extension (arching) with some flexion (rounding).
Why We Practice Sphinx Pose
Sphinx Pose is the same position as the “Prone Prop,” a physical therapy exercise often used to ease lower back pain from issues such as bulging discs (always consult a professional for a proper diagnosis).
This gentle, supported backbend can feel especially relieving after long periods of sitting. By pressing into your forearms to lift your chest and lower your shoulders, you cultivate greater body awareness while experiencing the benefits of a backbend in a safe and accessible way.
Sphinx Pose FAQs
What is Sphinx Pose in yoga?
Sphinx Pose (Salamba Bhujangasana) is a gentle, supported backbend performed lying on your stomach with your forearms on the mat.
What are the benefits of Salamba Bhujangasana?
It strengthens your back, improves posture, stretches your chest and shoulders, and can relieve tension and mild back pain.
Is Sphinx Pose good for beginners?
Yes. It’s an accessible yoga backbend suitable for beginners, offering spinal extension without straining the lower back.
How long should you hold Salamba Bhujangasana?
Try staying for 5–10 slow breaths.
What is the difference between Cobra and Sphinx Pose?
In Sphinx, your forearms and elbows stay on your mat. In Full Cobra, your arms are extended straight with elbows and forearms off your mat.
Who should not do Sphinx Pose?
Avoid this pose if you have serious back injuries, spinal conditions, or recent abdominal surgery.
Is Sphinx Pose good for lower back pain?
Yes, it can ease some types of back pain, but always check with a professional first.
