Flow Study: Sphinx Pose
Sphinx pose, or salamba bhujangasana, translates to “supported cobra pose.” This belly-down pose offers a mini-back bend and may be particularly helpful in counteracting the rounding-shoulder effect caused by sitting at a desk for much of the day. At Yoga Off East, we love including this posture-building pose at the beginning or end of a Vinyasa Flow class.
In Sphinx pose, you can expect to feel an opening through the chest and shoulders. You’ll also feel a stretch through the abdomen and hip flexors. This posture helps to build strength in the back muscles.
Sphinx pose can be a helpful preparation for deeper backbends, like Cobra pose or Bow pose.
How to Do Sphinx Pose
Begin on your belly with the legs stretched long behind you.
Place the palms face down on the mat in front of you with elbows bent. Arrange your shoulders over your elbows.
Though this is a static pose, imagine you are trying to pull your chest forward, toward the front of your mat. This will help you to open through the chest. Drop the shoulders away from the ears.
Take four to five deep breaths before releasing the pose. Repeat as many times as feels good.
Sphinx Pose Tips and Variations
Here are some things to consider when practicing Sphinx pose:
This pose can feel intense in the low back. To reduce the intensity of the back bend, bring the elbows further out in front of you.
For a more intense stretch in the low back, walk the hands closer to you and straighten the arms (this is a variation of Seal pose).
Journal Prompts for Practicing Sphinx Pose:
When do I feel most open-hearted and vulnerable?
In what situations do I close my heart and hide my vulnerability? How can I allow myself to be more open?
When you practice Sphinx pose, what sensations do you notice in your physical body? How do these physical sensations relate to your emotional state?
