Sphinx Pose
BWBodyweightStretch
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Sphinx Pose is a gentle backbend yoga stretch performed in a prone position, where you prop up on your forearms with elbows under shoulders and legs extended back, lifting the chest to elongate the spine. Its primary purpose is to strengthen the lower back while stretching and releasing tension in the abdominal muscles and hip flexors. This bodyweight exercise benefits beginners, desk workers, or those with tight hips seeking improved posture, spinal mobility, and core stability.
How to Perform Sphinx Pose
- 1Lie face down on a mat with your legs extended straight back, tops of feet pressing into the floor, and feet hip-width apart.
- 2Place your forearms on the mat with elbows directly under your shoulders, forearms parallel to each other, and palms flat or fingers interlaced.
- 3Engage your core by drawing your navel toward your spine and pressing your pubic bone into the mat.
- 4Inhale deeply, then exhale as you slowly lift your chest forward and up by pressing through your forearms, keeping your elbows grounded.
- 5Continue lifting until your upper arms are perpendicular to the floor, spine long, and gaze forward or slightly up.
- 6Hold the pose for 20-60 seconds, breathing deeply and evenly—in hale to lengthen the spine, exhale to deepen the stretch.
- 7To release, inhale, then exhale as you slowly lower your chest and belly back to the mat.
- 8Key form tips: Keep shoulders away from ears and neck relaxed; avoid compressing lower back by pressing hips down; if elbows slide, place a folded blanket under them. Common mistakes: overarching the lower back or shrugging shoulders.
