How to Do Sphinx Pose: 4 Benefits of Sphinx Pose

Sphinx pose is a beginner backbending pose in which the body resembles a mythological sphinx, the half-lion creature depicted in pyramids and statues in ancient Egyptian culture. This beginner pose, which is a variation on cobra pose, involves lying on your stomach and using your forearms to support your weight as you enter a light backbend.

In Sanskrit, the ancient Indian language that yoga was born out of, Salamba Bhujangasana is a combination of “supported” (Salamba), “cobra” (Bhujanga), and “pose” (asana).

Sphinx pose is a great preparatory posture for deeper backbends that has many benefits:

1. 1. Deep backstretch: This therapeutic asana can help counteract a sitting or hunched posture, opens up the lower back, and stretches the psoas muscle in the hips.
2. 2. Tones the glutes: Sphinx pose encourages yogis to tighten their gluteus muscles, which help support the pelvis, hips, and spine.
3. 3. Strengthens back muscles: This pose can help relieve back pain by opening up tight areas around the spine and strengthening them at the same time.
4. 4. Good preparation for deeper backbends: Since your forearms support you in sphinx pose, it’s a great preparation to begin gently practicing deeper backbends like cobra pose or upward-facing dog.

If you are a beginner yogi, experts recommend practicing this pose under the guidance of a certified yoga instructor. Additionally, this pose may not be safe for those who are pregnant or have serious back issues. Here is a step-by-step guide to help you understand the components of sphinx pose:

1. 1. Lie on your stomach. Lie on your stomach on your yoga mat and push your pubic bone towards the earth. Place your elbows directly underneath your shoulder blades.
2. 2. Press firmly into the legs. Press the tops of your feet onto the mat and engage your kneecaps and quadriceps.
3. 3. Lift the upper body. On an inhalation, press firmly into the palms of your hands and forearms and lift your upper body. Create space between your neck and shoulders and reach forward through the heart. Keep your gaze neutral and press yourself up to your comfort level.
4. 4. Breathe and hold. Breathe deeply and consistently, sending your breath to any part of your body that feels tight. Let your forearms support you and hold the pose for up to one minute. Focus on your alignment and breath quality rather than the depth of your backbend. After practicing sphinx pose, you can move into a child’s pose to counter the backbend.

Since the sphinx pose is a beginning, preparatory pose, there are a couple of ways to modify the pose to make it more accessible.

If you have a lot of stiffness or soreness in your neck and shoulders or are pregnant, you can stand against a wall and press your forearms into it. Stand close to the wall, and mimic the heart-opening and back-bending posture you would have if you did the pose on your yoga mat.

If you feel comfortable and open after you warm up with sphinx pose, you can then move into a deeper back-bending yoga pose like cobra, locust, or bow pose.

Proper form and technique are essential to ensure the safety and effectiveness of a yoga practice. If you have a previous or pre-existing health condition, consult your physician before practicing yoga. Yoga poses may be modified based on your individual needs.

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