Feeling stiff or hurt in your back? Do you spend a lot of time sitting? That might make your body feel weak and tight. The good news is that a basic yoga pose can help.
There are benefits to the Sphinx Pose for your back and chest. For beginners, it is simple and gentle. Not being strong or flexible is not a requirement to try it.
Getting into this pose might help you feel better and calm down. Let us do it one step at a time.
What is Sphinx Pose?
The Sphinx Pose is a gentle way to bend your back. On your stomach, you lift your chest up with your arms. Along with opening up your chest, it stretches your back. In this pose, you can relax and start doing yoga. A lot of people use it in Yin Yoga.
How to Prepare for Sphinx Pose?
1. Choose a Quiet Space
Find a quiet place with a mat or floor that is soft.
2. Wear Comfy Clothes
For this pose, it’s best to wear clothes that are loose or stretchy.
3. Have a Yoga Mat
A mat that doesn’t slip is better for support and comfort.
4. Use Props if Needed
Help your chest or hips with a pillow or a folded blanket.
5. Calm Your Breath
To get your body ready for the pose, take slow breaths.
Warm-Up Exercises for Sphinx Pose
- Standing in a cat-cow position
- Pose for a child.
- Snake Pose.
- Back gently twists.
- The breath is coming from the belly.
How to Perform Sphinx Pose?
1. Lie on Your Stomach
Simply lay down on the mat with your forehead on it and your legs straight.
Attach your elbows to your shoulders.
Do not move your arms away from your body. Instead, keep your elbows right under your shoulders.
3. Lift your chest slowly
Lift your chest up with your arms, but do not push too hard.
4. Keep your shoulders loose
Relax your shoulders so they are not pressing on your ears.
5. Really take a deep breath
Simply stay in the pose for five to ten breaths, and then let go.
Benefits of Sphinx Pose
- Lower back stretches
- Makes the chest open
- Relaxes the mind
- Makes posture better
- Supports digestion
Beginners Tips
- Slow down.
- Utilize a cushion.
- Take a deep breath.
Variations and Modifications
1. Use a Bolster
Extra support can be found by putting a bolster under your chest.
2. Arms wider
If your shoulders hurt, spread your arms out a bit more.
3. Elbows Bring Down
If you think the back bend is too much, move your elbows forward.
4. Bending knees
To take pressure off your lower back, bend your knees a little.
Expert Tips
- Make your neck long.
- Do not lock your elbows.
- Keep your cool.
- Do not push yourself to stretch.
- For the best results, practice every day.
Safety Precautions
Do not bend your back too far.
If you feel sharp pain, stop.
Avoid without help if you are pregnant.
If your back hurts, see a doctor.
Common Mistakes To Avoid
- Shoulders close to ears
- Taking a breath
- Not hard enough
- Not having any props
VeryFit Life Final Words
The Sphinx Pose is a nice and simple yoga move. It makes your back feel better and calms you down. It is great for people who are just starting out or who want a relaxing stretch. Simply take your time, deep breathe, and pay attention to your body. You will feel better and more open after regular practice.
FAQs
Q: Can I do the Sphinx Pose every day?
Absolutely, you can do Sphinx Pose every day. Pretty much everyone can do this pose without any problems.
Regular exercise can help your back stay strong and flexible. Take care to pay attention to your body. Put your feet down and rest if something hurts or feels wrong.
Q: Should the pose hurt?
Of course you should not feel any pain in Sphinx Pose. Your lower back should feel a light stretch or pull. Do not continue if you feel sharp pain, though.
Illnesses that hurt tell your body to be careful. Be careful and do this pose slowly every time.
Q: Is Sphinx Pose safe for people who are just starting out?
Yes, Sphinx Pose is a good way to start. Being strong or flexible is not needed. This comfortable backbend will teach you how to safely stretch your spine. Another option is to put a pillow or blanket under your chest for extra support.
Q: Can Sphinx Pose help with posture?
Yes, it can help you stand up straighter. Lifting your chest and gently stretching your back is what this pose does.
Opening up your front body and pulling your shoulders back are two benefits. You can sit and stand straighter during the day if you do this every day.
Q: What should I stay away from?
Do not raise your chest too high or push too hard. Breathe slowly, do not hold your breath.
If you do not want your shoulders to touch your ears, keep them loose. Leave the pose right away if your lower back hurts or feels pressed.
Sources:
Yoga Journal. (2025, March 23). Sphinx pose.
MasterClass. (n.d.). How to do Sphinx Pose: 4 Benefits of Sphinx Pose – 2025 – MasterClass.
EkhartYoga. (n.d.). Sphinx pose.
Umel, A. U. (2024, May 10). How to practice sphinx pose (Salamba Bhujangasana). Liforme.
