How to Sphinx Pose - Salamba Bhujangasana

The Sphinx pose can be a great addition to any fitness routine! It is especially good for those just starting out, as it’s gentle enough not to put too much strain on the body. Not only will it help strengthen and tone your chest, spine and shoulders but its restorative benefits such as increased circulation and stimulation of abdominal organs are sure to leave you feeling energized yet relaxed. With modifications available for all levels of ability this ancient posture has something beneficial for everyone, why not give it a try?

To practice the Sphinx Pose or Salamba Bhujangasana, follow these steps:

Start by lying on your stomach with your legs stretched out behind you and your hands by your sides.
Place your elbows under your shoulders and bring your hands forward so that your forearms are resting on the ground.
Inhale and lift your head, chest, and shoulders off the ground, using your back muscles to lift your upper body.
Keep your pelvis and legs on the ground, pressing your hips and thighs down.
Keep your arms straight, with your shoulders relaxed away from your ears.
Gaze forward and hold the pose for 15-30 seconds, breathing deeply.
To release, exhale and lower your upper body back down to the ground.

The Sphinx pose is a great way to stretch your lumbar spine, but it’s important not to overdo it, if you experience any discomfort or pain, take some time out before trying again. To help deepen the stretch further and make it more comfortable for yourself, try placing a pillow under your belly for added support.

For those with neck injuries or spinal problems who still want to enjoy all of the benefits that come from this backbend yoga position, no worries! Just start off with the most gentle version until you build up strength in both body and mind.