ProneBeginner

Sphinx Pose

Salamba Bhujangasana

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About This Pose

Sphinx Pose (Salamba Bhujangasana) is a gentle, accessible backbend performed prone with the forearms supporting the chest lift. The pose creates a mild arc in the spine that is therapeutic for the lower back, opens the chest and lungs, and strengthens the back muscles. Its supported nature makes it ideal for beginners or those with back sensitivity.

Step-by-Step Instructions

1
Lie face down
2
Prop onto forearms
3
Align elbows under shoulders
4
Press forearms down
5
Lift chest gently
6
Hold with relaxed breath

Alignment Cues

Broaden chest forward
Relax glutes
Keep shoulders away from ears
Breathe into chest

Benefits

Gentle on lower back
Opens chest accessibly
Strengthens back gradually
Therapeutic for spine
Suitable for beginners
Improves breathing

Modifications

Use blanket under pelvis
Lower chest slightly

Variations

With leg lift
With head turns

Cautions & Contraindications

Cautions

Avoid shoulder collapse
Keep lift gentle

Avoid this pose if you have:

Back injury
Pregnancy late term

Use This Pose

Quick Facts

Primary Focus

spine

Secondary Focus

chest

Suggested Hold

30 seconds

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Half Forward Fold

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Upward Salute (Back View)

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Upward Salute (Prayer Hands)

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