Sphinx Pose
Salamba Bhujangasana
Sphinx Pose (Salamba Bhujangasana, meaning "supported cobra" in Sanskrit) is the most accessible and forgiving backbend in the practice, making it the ideal starting point for anyone new to yoga, returning from injury, or working with lower back sensitivity. Propped on the forearms with the pelvis on the mat, the chest is gently lifted without any of the spinal compression that can occur in higher backbends. In Yin yoga, it is commonly held for three to five minutes to allow a deep, passive opening of the lumbar spine and hip flexors. The forearm support keeps the backbend gentle and sustainable, while the sustained hold creates openings in the connective tissue that brief, active poses cannot reach.
Benefits
- Gently stretches and strengthens the spine
- Opens the chest and lungs
- Stimulates the abdominal organs
- Soothes the nervous system
- Therapeutically beneficial for mild lower back pain
Step-by-Step Instructions
- 1
Lie on your belly with legs extended, tops of feet on the mat.
- 2
Place your forearms on the mat, elbows below the shoulders.
- 3
Press your forearms down as you gently lift your chest.
- 4
Keep the lower belly lightly engaged to protect the lumbar spine.
- 5
Soften the face and gaze forward.
- 6
Hold for 5–10 long breaths or longer for a yin variation.
Common Mistakes to Avoid
Shoulders creeping toward the ears: draw them gently down
Elbows too far forward: keep them directly below the shoulders
Modifications & Variations
Widen the elbows slightly to reduce the curve in the lower back
Bring legs wider apart for more comfort in the pelvis
Safety Notes
⚠Serious back injury
⚠Pregnancy
