Sphinx Pose
Salamba BhujangasanaA gentle forearm-supported backbend that lengthens the lower back without strain. The entry point to prone backbends and a soothing spinal extension.
- 01Lie face down with the legs together and the tops of the feet on the mat.
- 02Bring the forearms to the floor with the elbows under the shoulders.
- 03Press the forearms down and lift the chest forward and up.
- 04Draw the shoulders down away from the ears and broaden the collarbones.
- 05Lengthen the tailbone toward the heels to keep the lower back long.
- 01Elbows under the shoulders.
- 02Draw the chest forward through the arms.
- 03Lengthen the tailbone back.
- 01Shrugging the shoulders up — slide them down the back.
- 02Crunching the lower back — reach the chest forward, not just up.
- 03Letting the legs go slack — keep them active and reaching back.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.