Sphinx Pose (Salamba Bhujangasana)
Category: Backbend
Difficulty: Beginner
Sanskrit/Pronunciation: Salamba Bhujangasana (sah-LAHM-bah boo-jang-GAHS-uh-nuh)
Main Focus: Spine, Chest, Shoulders, Lower Back
Props: Yoga Mat, Bolster, Blanket, Yoga Bricks
Sphinx Pose (Salamba Bhujangasana) is a gentle backbend that encourages mobility through the spine while opening the chest and front body. Practised lying on the front with the forearms grounded and the chest lifted, the pose provides a more supported alternative to deeper backbends such as Cobra Pose. Props can add cushioning and support, helping you find a comfortable position and gradually explore extension through the spine.
- Lie on your belly with legs extended, tops of feet resting on the mat
- Bring elbows under the shoulders, forearms parallel and palms flat
- Press lightly into the forearms to lift the chest without clenching the glutes or over-arching
- Allow the shoulders to soften down the back, gaze forward or slightly down
- Keep the lower body relaxed, let the belly drop and breath flow into the spine
- Stay for 1–3 minutes in an active practice or 3–5 minutes in Yin
- Gently strengthens the spine and stimulates spinal curves
- Opens the chest, lungs, and shoulders
- Encourages circulation in the lower back
- Can help relieve fatigue and mild back discomfort
- Place a folded blanket under the elbows for comfort
- Widen the legs slightly to ease pressure on the lower back
- If intensity arises, lower down to Crocodile Pose (forehead on stacked hands)
- For more support, place a bolster under the ribs and forearms
.png?v=1779362521328)
Resting the arms on a bolster placed horizontally in front of you in Sphinx Pose creates a softer, more supported backbend. The added height helps reduce pressure through the lower back and shoulders while allowing the chest to open gently. This variation encourages relaxation through the upper body and is especially useful for beginners or anyone looking for a more restorative version of the pose.
Props to Support Sphinx Pose (Salamba Bhujangasana)
Props can provide additional comfort and support in Sphinx Pose, particularly during longer holds. Place a bolster beneath the chest and upper body to reduce the effort required to maintain the backbend and encourage greater relaxation. A folded blanket can provide cushioning beneath the pelvis or forearms, while yoga bricks beneath the forearms can raise the floor and create a more supported variation.
