Mobility · Yoga
Sphinx Pose
Sphinx Pose is a gentle, forearm-supported backbend that practices spinal extension and opens the front of your torso while your pelvis stays on the floor.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie face down with your legs extended hip-width apart and the tops of your feet resting on the mat.
- Place your forearms parallel on the mat, with your elbows beneath or slightly ahead of your shoulders.
- Lift your chest into a low backbend supported by your forearms.
- Hold the position with your pelvis and legs resting on the floor.
- Lower your chest slowly to the mat to end the hold.
Form cues
- Reach your breastbone forward.
- Breathe into your side ribs.
- Keep your thighs relaxed.
Common mistakes
- Sinking between your shouldersPress your forearms into the mat to keep your shoulders away from your ears.
- Tipping your head backLook slightly forward and down so the back of your neck stays long.
- Forcing a high backbendSlide your elbows farther forward to reduce the lift rather than pushing through lower-back compression.
Safety
Forcing the lift or holding beyond your comfortable range can irritate your lower back. Letting your head hang backward may also strain your neck.
- Ease into a shallow backbend before settling into the hold.
- End the hold if you feel pinching, sharp pain, tingling, or pain spreading into a leg.
If you have an existing back condition or persistent back pain, ask a physiotherapist or doctor whether this backbend is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Start at the shorter end of the range while you learn your comfortable position.