ProneBeginner
Prone Backbend Prep
Sphinx Pose
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About This Pose
Prone Backbend Prep (similar to Sphinx preparation) is an accessible entry point into backbending practice. Lying face-down with gentle engagement of the back muscles, this pose builds the awareness and activation patterns needed before progressing to more demanding backbends. It's an essential warm-up that protects the spine while building strength.
Step-by-Step Instructions
- 1
Lie face down
- 2
Place forearms parallel on mat
- 3
Align elbows under shoulders
- 4
Press forearms down
- 5
Lift chest gently
- 6
Hold with steady breath
Alignment Cues
- Lengthen spine continuously
- Breathe evenly throughout
- Draw shoulders back
- Relax glutes
Benefits
- Activates back muscles
- Builds backbend awareness
- Protects spine
- Essential warm-up
- Accessible foundation
- Prepares safely
Modifications
- Use blanket under elbows
- Lower chest height
Variations
- With leg lifts
- With arm reaches
Cautions & Contraindications
Cautions
- Do not compress lower back
- Keep shoulders relaxed
Avoid this pose if you have:
- Lower back injury
- Wrist pain
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
30 seconds
Tags
pronebackbendgentlebeginner
Equipment
yoga mat
