ProneBeginner
Supported Sphinx Pose
Salamba Bhujangasana
www.yoga-sequencing.com
About This Pose
Supported Sphinx Pose uses bolsters or blocks under the chest to create a passive, restorative backbend. Unlike the active Sphinx, this supported version allows complete muscular relaxation while the props maintain the gentle spinal curve. Extended holds in this pose help release chronic lower back tension and are particularly therapeutic for those with desk-related back issues.
Step-by-Step Instructions
- 1
Place bolster under chest
- 2
Lie prone over support
- 3
Rest forearms on floor
- 4
Allow spine to extend
- 5
Relax completely
- 6
Breathe slowly and deeply
Alignment Cues
- Soften jaw completely
- Breathe slowly and deeply
- Let body be heavy
- Release all tension
Benefits
- Releases lower back passively
- Allows extended holds
- Therapeutic for back issues
- Completely restorative
- Opens chest without effort
- Counteracts sitting
Modifications
- Use bolster or pillow
- Adjust height as needed
Variations
- With arm variations
- With head support
Cautions & Contraindications
Cautions
- Avoid sinking into shoulders
- Keep neck relaxed
Avoid this pose if you have:
- Acute back injury
Quick Facts
Primary Focus
spineSecondary Focus
chest
Suggested Hold
60 seconds
Tags
restorativepronespinebeginner
Equipment
yoga matbolster
