Sphinx Pose – Simple backbend for beginners

Sphinx Pose is a simple, gentle backbend that expands the ribcage, while improving the health of the lungs and lower back.

The Sphinx pose has the English name Sphinx pose and the Sanskrit name Salamba Bhujangasana. This is a variation of the cobra pose (Bhujangasana), suitable for people with wrist pain, injury or carpal tunnel syndrome. This is because in the sphinx position, you will lift yourself off the mat with your arms instead of your wrists like in the cobra pose. This reduces pressure on the wrists while still getting all the benefits of the cobra pose.

Benefits of the sphinx pose in yoga

sphinx pose

Sphinx is a gentle backbend that is suitable for most beginners

  • Firming abdominal muscles, buttocks
  • Pull and expand the ribcage, lungs, shoulders.
  • Invigorates the body, calms the nervous system and is a cure for fatigue
  • Put pressure on the abdomen, stimulate the digestive organs
  • Strengthen the spine, prevent scoliosis or back diseases caused by sitting in the wrong position or sitting a lot
  • Prepare your body for more difficult backbend movements like wheel pose, camel pose…

In addition, the sphinx is also considered an “open heart” pose because it stimulates the fourth “chakra”. In yoga, it is believed that opening this chakra can help increase self-confidence and inspire you to have a more positive outlook on life, while helping to reduce symptoms of depression.

Note when performing the sphinx movement

  • Do it slowly and without forcing your body. If you feel discomfort in your back or neck, simply raise your chest as much as you can.
  • Do not exercise if you have a back, arm or shoulder injury
  • Pregnant women are also not recommended. However, pregnant women can practice this movement in a standing position with their arms against the wall
  • If you are wondering whether or not you should practice due to a health problem, consult your doctor and practice under the guidance of a professional yoga teacher.

Detailed instructions for performing the sphinx pose

sphinx pose

The reason for the name “sphinx” is because this pose has a very similar shape to the mythical creatures with the head of a lion in the ancient Egyptian statues.

  • Start in a prone position on the floor, legs extended behind you and hip-width apart. Arms are placed on both sides of the body and chin touches the carpet
  • Press the ends of your feet into the mat and spread your toes. Don’t curl your toes as this can damage your spine
  • Move your arms forward, placing your elbows under your shoulders, your forearms on the floor and parallel to each other. Fingers pointed straight ahead.
  • Inhale, press your forearms into the floor, while simultaneously lifting your head and chest.
  • Elbows hug to the sides. Push your chest forward
  • Hold for up to 10 breaths. To exit, exhale and slowly lower your chest and head to the floor. Relax your arms and rest.
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Variation of Sphinx Pose

Sphinx pose is a good “introduction” backbend move for newbies; A relaxing move for the perennial yogi and a perfect alternative to the cobra pose for those with wrist pain. To deepen or make the pose easier, try these modifications:

If your spine and shoulders are tight or if you’re pregnant, try doing sphinx in a standing position instead of lying on your stomach on the floor. Stand facing the wall; then place the forearm and palm on the wall. Keep your forearms shoulder-width apart. Align elbows with shoulders to create a 90-degree angle. Chest and torso should be away from the wall. Press your forearms into the wall, pulling your shoulder blades and upper back back to form a gentle backbend.

If you want to increase the difficulty, start in low plank (Dolphin Plank Pose), then into sphinx and continue into dolphin pose. After that, return to Dolphin Plank. Repeat 10-20 times

Above is some useful information about the sphinx pose in yoga. If you want to try but are still “confused” about how to do it, don’t hesitate to download LEEP. APP on the machine for specific instructions by professional yoga teachers.

Reference source

How to Do Sphinx Pose in Yoga https://www.yogaoutlet.com/blogs/guides/how-to-do-sphinx-pos-in-yoga#:~:text=Sphinx%20Pose%20is%20a%20gentle, is%20also%20therapeutic%20for%20fatigue. Access date: 13/3/2021

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