Category: Backbends
Level: beginner
Hold: 5–10 breaths
Type: Asana
Breath: Breathe slowly and evenly; let the belly press into the mat on each inhale.

Sphinx Pose

Salamba Bhujangasana — "supported serpent posture"

A forearm-supported backbend that lets the spine curve gently without much effort. Sphinx is the mildest prone backbend and a staple of slow, yin-style practice.

Step by step

1Lie on your belly with your legs extended hip-width apart.
2Prop yourself up on your forearms, elbows directly under your shoulders.
3Point your forearms straight ahead, palms flat on the mat.
4Press your forearms down and draw your chest gently forward through your upper arms.
5Let your shoulders slide down away from your ears and keep your neck long.
6Soften your glutes and let the lower back curve without gripping.
7To come out, slowly lower your chest and rest one cheek on the mat.

Benefits

✓ Gently mobilizes the lower back
✓ Opens the chest without loading the wrists
✓ Encourages an upright, open posture
✓ Calm enough to hold for longer, quieter stretches

Make it yours

· Place a folded blanket under the pelvis to soften the bend
· Slide the elbows farther forward for a gentler arch
· Rest the chest on a bolster for a fully supported version

Take care

Take care with a recent back injury — keep the lift small or rest instead
Avoid prone backbends during pregnancy
If your lower back pinches, walk the elbows slightly forward to reduce the curve

This is general practice guidance, not medical advice. If something hurts, ease out of it.

Practiced in

Props that help here

Cork blocks (set of 2) — Bring the floor closer in lunges, folds, and triangle — and a block between the shoulder blades turns a backbend into something you can hold. find one
Bolster — The single best restorative purchase. Under the knees, under the spine, or lengthwise under the back to open a gentle supported backbend. find one

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