Sphinx
Description
Sphinx Pose is a gentle yoga backbend performed lying face down with the forearms pressed into the floor under the shoulders. It opens the chest and lengthens the spine while being significantly gentler than Cobra or Upward-Facing Dog. It is appropriate for beginners and for restorative practice.
Equipment Required
Sphinx Instructions
- Lie face down on the floor with legs extended and the tops of your feet pressing into the mat.
- Place your forearms flat on the floor with elbows directly under your shoulders. Forearms parallel.
- Press your forearms and pubic bone into the floor. Lift your chest and head.
- Roll your shoulders back and down. Open your chest.
- Engage your glutes gently to protect your lower back.
- Look forward with a long neck — do not crank your head back.
- Hold for 30 to 60 seconds. Breathe deeply into your chest.
- To exit, lower your chest and forehead back to the floor.
Sphinx Form & Visual
Sphinx Benefits
- Gentle backbend appropriate for all levels
- Opens the chest and front shoulders
- Strengthens the lower back gently
- Counteracts forward-hunched posture
- Restorative and calming
- Good preparation for deeper backbends
Sphinx Muscles Worked
- Erector spinae (gently engaged)
- Pectoralis major (stretched)
- Rectus abdominis (gently stretched)
- Anterior deltoid (stretched)
- Triceps brachii (forearm support)
Sphinx Variations & Alternatives
- Cobra Pose (deeper)
- Upward-Facing Dog (deeper)
- Camel Pose (much deeper)
- Sphinx with Bolster Under Chest
- Half Sphinx (one elbow up)
