Sphinx Pose
Sphinx Pose , or Salamba Bhujangasana , is a gentle backbend that opens the chest, strengthens the lower back, and improves spine flexibility. It's a great exercise for beginners who want to introduce backbends into their practice without overloading the back. The pose is also known to help relieve tension and improve posture.
Correct form and technique
Follow these steps to perform Sphinx Pose correctly:
- Lie on your stomach with your legs extended backwards and your feet hip-width apart.
- Place the forearms on the floor so that the elbows are directly under the shoulders and the hands are flat on the floor.
- Gently push up through your arms to lift your chest while keeping your shoulders away from your ears.
- Activate the core muscles to support the back and avoid overextending the lower back.
- Hold the position for 5-10 deep breaths and then slowly lower your chest back to the floor.
Common errors
Here are some mistakes to avoid when doing the Sphinx Pose :
- Lower back extension: Be sure to engage the abdominal muscles to avoid excessive bending in the lower back.
- Shoulders pulled up: Make sure to keep your shoulders away from your ears to avoid tension in your neck and shoulders.
- Bent elbows: Keep your elbows stable and in line with your shoulders to maintain proper posture.
Modifications and Variations
If you need a lighter version of Sphinx Pose or want to make it more comfortable, try these adaptations:
- Pillow under the elbows: If you experience discomfort in the elbows, you can place a pillow or blanket under them for extra support.
- Gentler stretch: Place your elbows a little further forward to reduce the bend in your back if you feel discomfort in your lower back.
Reps and sets
Hold the Sphinx Pose for 5-10 deep breaths and repeat 2-3 times to reap the full benefits. Focus on creating length in the spine and avoiding overextension in the lower back.
Breathing tips
Focus on inhaling deeply as you lift your chest and exhaling slowly to release tension in your back and shoulders. This will help create a calm and stable position.