ProneBeginner
Sphinx Pose
Salamba Bhujangasana
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About This Pose
Sphinx Pose (Salamba Bhujangasana) is a foundational prone backbend that uses the forearms for support, making it more accessible than Cobra pose. The gentle arc of the spine stimulates the abdominal organs and opens the chest while strengthening the back muscles. This pose is particularly therapeutic for the lumbar spine and helps counteract the effects of prolonged sitting.
Step-by-Step Instructions
- 1
Lie face down on mat
- 2
Place forearms on floor
- 3
Align elbows under shoulders
- 4
Press forearms down
- 5
Lift chest gently
- 6
Hold with steady breath
Alignment Cues
- Press forearms firmly into mat
- Relax glutes completely
- Draw shoulders away from ears
- Lengthen through crown of head
Benefits
- Opens chest gently
- Strengthens back muscles
- Supports lumbar health
- Stimulates abdominal organs
- Counteracts sitting posture
- Accessible for beginners
Modifications
- Use blanket under elbows
- Lower chest slightly
Variations
- With leg lifts
- With head turns
Cautions & Contraindications
Cautions
- Avoid collapsing shoulders
- Keep elbows under shoulders
Avoid this pose if you have:
- Lower back injury
- Spinal issues
Quick Facts
Primary Focus
spineSecondary Focus
core
Suggested Hold
30 seconds
Tags
backbendpronespinebeginner
Equipment
yoga mat
