Sphinx Pose
Sphinx Pose: Step-by-Step Instructions
Called the "infant of the backbend family," Sphinx Pose is one of the first backbends you can learn before progressing to the full Cobra Pose and other more challenging backbends.
| Aspect | Details |
|---|---|
| Sanskrit Name | Ardha Bhujangasana |
| Pose Level | Level 1 (Beginner) |
| Hold Duration | Up to 10 breaths |
| Primary Focus | Gentle backbend, spinal extension |
| Preparation For | Cobra Pose, Upward-Facing Dog, deeper backbends |
Some practitioners use a passive version of this pose as part of yoga therapy for the back, placing a rolled-up towel for support as described under the section labelled "Beginner's Tip."
Ardha Bhujangasana
(Pronounced as "are-dah boo-jun-GAHS-anna")
Its Sanskrit name Ardha Bhujangasana literally translates to "half of the cobra pose."
How to Do Sphinx Pose
| Step | Key Action |
|---|---|
| 1 | Lie face down, feet together, palms under shoulders, tuck tailbone |
| 2 | Inhale and lift torso, lengthen tailbone, activate back muscles |
| 3 | Position elbows directly below shoulders, forearms parallel |
| 4 | Draw belly in, elongate from pubic bone through chest |
| 5 | Hold for up to 10 breaths, exhale to release |
Step One
Lie face downward on your yoga mat. Place your feet together. Straighten your legs and point your toes behind you. While you are still lying down, press your palms into the floor underneath your shoulders.
Tuck your tailbone firmly toward your pelvis to protect your lower back from excessive strain before you come up. Ensure your knees are touching each other by rolling your thighs slightly in toward each other.
Step Two
Inhale as you push your torso up with your hands. Lengthen your tailbone out behind you and keep tucking it in at all times. Activate your back muscles to help hold yourself up and lift your sternum.
Step Three
Adjust your elbows so that they are directly below your shoulders. The bottoms of your forearms, elbows, and hands press into the mat and remain parallel to each other. Lengthen your neck to stretch your head upward so that your shoulders do not crunch up around your neck.
Step Four
Now pull your belly in slightly. Visualize stretching and elongating every muscle from your pubic bone all the way up through the front of your chest to your neck.
Hold yourself up enough that you could draw an imaginary vertical line from the crown of your head through the middle of your neck and down through the center of your chest.
Step Five
Breathe at a normal rate, holding this posture for up to 10 breaths. To come out of the pose, exhale as you slowly lower your head and torso back down to the mat.
Beginner's Tip:
Roll up a small towel and place it right at the bottom of your ribcage. As you lie on top of the towel and perform the pose, the towel will help support the extension of the muscles in your front body.
Pose Information
| Detail | Information |
|---|---|
| Sanskrit Name | Ardha Bhujangasana |
| Pose Level | Level 1 (Beginner) |
| Pose Type | Prone backbend |
| Primary Targets | Spine, chest, shoulders, abdomen |
Sanskrit Name:
Ardha Bhujangasana
Pose Level
Level 1
Contraindications and Cautions:
Recent or severe back injuries
Headaches related to excessive neck and shoulder strain
Pregnancy
Menstruation
Carpal tunnel syndrome or wrist injuries (modify with fists or use props)
Benefits
| Benefit | Description |
|---|---|
| Spinal Health | Aids in realigning spinal discs and improving posture |
| Back Strength | Strengthens the muscles along the spine |
| Chest Expansion | Opens the chest and stretches the front body |
| Muscle Toning | Tones the buttocks, thighs, and abdominal organs |
| Digestion | Stimulates abdominal organs and improves digestion |
| Energy | Boosts energy levels and reduces fatigue |
| Stress Relief | Calms the nervous system and relieves tension |
Aids in realigning spinal discs
Increases back strength
Expands the chest
Tones the buttocks, thighs, and abdominal organs
Improves digestion
Boosts energy levels
Calms the nervous system and helps relieve stress