LYING ON YOUR FRONT · BEGINNER
Sphinx Pose
Sālamba Bhujaṅgāsana
A gentle backbend lying on your front, propped up on your forearms, with the chest lifted a little and the legs resting on the mat.
Also known as: Sphinx, Salamba Bhujangasana
At a glance
- Level
- Beginner
- Type
- Lying on your front, Backbends
- Body focus
- Spine, Chest, Shoulders
- You will need
- Mat, Blanket
- How long
- 5–10 slow breaths, then lower and rest. Repeat once if it feels good.
How to practise
Start here: Lie on your front with your legs hip-width apart and the tops of your feet resting on the mat. Rest your forehead on your hands for a moment.
- Place your elbows under your shoulders, or slightly in front of them, with your forearms resting on the mat.
- Spread your hands flat, with your forearms parallel or your hands gently together.
- As you breathe in, slowly lift your head and chest, letting your forearms take some of the weight.
- Keep the lift low and easy, with the front of your hips resting on the mat.
- Draw your shoulders gently back and away from your ears.
- Keep the back of your neck long, with your gaze down or slightly forward.
- Stay for a few breaths, keeping the pose comfortable in your lower back.
Breath: Breathe in and feel your chest widen. Breathe out to soften your shoulders and let your legs rest heavy.
Coming out: Slide your elbows forwards and slowly lower your chest and forehead to the mat. Turn your head to one side and rest, or press back into Child's Pose.
Benefits
- Invites gentle movement into the upper and middle back
- Opens across the front of the chest and shoulders
- Offers a supported, easy way to explore a backbend
Common mistakes
-
Placing the elbows too far behind the shoulders
Try instead: Move your elbows under your shoulders or slightly forwards, which makes the pose gentler.
-
Sinking into the shoulders
Try instead: Press your forearms gently into the mat and lift your chest a little away from the floor.
-
Lifting the chin and squeezing the back of the neck
Try instead: Keep your chin slightly down and your neck long.
Make it easier
- Move your elbows further forwards for a lower, gentler lift.
- Place a folded blanket under your hips or forearms if lying on your front is uncomfortable.
- Rest your forehead on your stacked hands for a break between rounds.
Cautions
- If your neck feels strained, keep your gaze down towards the mat.
- Lying on your belly may not be comfortable or suitable during pregnancy, especially in the later months.
- Keep your lower back comfortable. Ease off straight away if you feel pinching or pain there.
- If you are pregnant, check with your midwife or doctor before practising this pose.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Sphinx is a gentle way to meet a backbend. Resting on your forearms means you can stay a little longer and simply breathe.
If you feel any pinching in your lower back, move your elbows forwards and come lower.