beginner · Salamba Bhujangasana
Sphinx Pose
Salamba Bhujangasana
Animated Sphinx Pose
Scroll to move from a neutral stand into Sphinx Pose. With reduced motion, the final shape stays still.
Alignment cues
- Lie on the belly with forearms parallel and elbows under shoulders
- Press the forearms down and lift the chest gently
- Keep the legs active with tops of feet on the floor
- Draw the shoulders away from the ears
- Look forward with a long neck
Variants
- Lower forearms. Walk elbows forward for a smaller backbend
- Blanket under ribs. Support the torso if the low back feels compressed
Sphinx pose (salamba bhujangasana)
Sphinx is a gentle prone backbend on the forearms, chest lifted modestly while legs stay passive and long.
Why it helps
NCCIH summarizes stress and safety findings for yoga as a discipline, not for salamba bhujangasana alone (Yoga: Effectiveness and Safety (NCCIH)).
How to do it well
Lie on the belly and set forearms parallel, elbows slightly forward of the shoulders. Press forearms and palms down, draw shoulders back, and lengthen the tailbone toward the heels. Lift the chest through the upper back while the legs and pelvis stay heavy. Gaze forward and breath moves the ribs sideways.
A common mistake and how to scale it
A common mistake is splaying elbows wide like a push-up, which shrugs the shoulders toward ears. Scale by narrowing forearms to shoulder width and walking elbows forward an inch.
When to use caution
Stay mindful of low-back sensation. Keep height conservative if lumbar spine disease makes extension sensitive; NCCIH also flags severe high blood pressure and knee or hip injuries (Yoga: Effectiveness and Safety (NCCIH)).
Practice with the atlas
Hold the sphinx line for six breaths, then lower to the belly and rest one cheek to either side.