Sphinx Pose - Salamba Bhujangasana

Step by step

• Lying down on your front, arrange your shoulders over your elbows.
• Bring the shoulders back away from your neck, shoulder blades sliding down your back and feel a subtle lift in the breast bones.
• Guide your breath towards your lower back and abdomen.
• To come out of the pose, bring your elbows to the sides and rest your forehead over your hands.

Beginners’ tips

• You can bring your elbows further forward if you wish to reduce the intensity of the backbend.
• Maintain the connection between your hips and the floor.
• Keep the base of the neck relaxed.
• Point your elbows backwards rather than out to the sides.

Try it in class

43:12

The art of back bending

Andrew Wrenn

Backbends Lower back Spine Upper back Back health Shoulders Workplace Hatha Beginners Experienced – Intermediate Flexibility

Benefits

• Stretches the front of the body including the abdomen and hip flexors.
• Helps with mobility in the spine.
• Calming.

Watch out for

• This pose should be avoided if you are pregnant. 
• You may feel some compression in the lower back but if you experience any sharp pain or pinching then come out of the pose.

Variations

• You can get a stronger backbend by walking your hands slightly closer towards you, straightening the arms. This is Seal pose variation. 
• Try the Yin yoga variation of Seal pose.