Sphinx Pose is a gentle, accessible backbend often used in yoga therapy. It serves as an excellent preparation for Bhujangasana (full Cobra Pose), which demands greater spinal flexibility.

Sphinx pose photo
Sphinx pose is a comfortable backward bend and serves as a preparation for Bhujangasana

The name "Sphinx Pose" comes from its visual resemblance to the great Egyptian Sphinx. This asana is especially beneficial for people who experience discomfort, stiffness, and pain in their back due to their job or lifestyle, as well as for anyone prone to slouching.

The Health Benefits of Sphinx Pose

Strengthens Back Muscles, Relieves Tension, and Improves Posture

This asana gently stretches and strengthens the muscles that support your spine. This helps to increase flexibility, reduce back pain, and correct postural habits like slouching and kyphosis (rounding of the upper back).

Stimulates the Abdominal Organs

Sphinx Pose provides a gentle massage to the abdomen, stretches the abdominal muscles, stimulates the internal organs, and improves circulation in the pelvic region. It can be helpful for supporting healthy digestion and regulating the menstrual cycle.

Opens the Chest and Shoulders

The backbend in this asana creates space across the shoulders and thoracic spine (the upper and mid-back). This enhances the function of the lungs, diaphragm, and heart, increasing airflow and supporting overall respiratory health.

Reduces Stress and Fatigue

This pose stimulates the endocrine system, including the adrenal, parathyroid, and thyroid glands, as well as vital organs like the liver and kidneys. This helps regulate key hormones that affect both mind and body, balancing adrenaline secretion, which governs our stress and relaxation response. Practicing Sphinx Pose has a calming effect on the entire nervous system.

girl in sphinx pose
Bending backwards in sphinx pose opens the shoulder and thoracic spine photo

How to Practice Sphinx Pose

Step-by-Step Instructions

  1. Begin by lying on your stomach. Straighten your legs and relax your entire body, especially the muscles in your back and legs.
  2. Bend your arms and place your elbows directly under your shoulders, with your forearms resting on the floor parallel to each other. Your hands and elbows should be shoulder-width apart, with your palms pressed firmly into the mat, fingers pointing forward.
  3. Bring your feet together, pointing your toes straight back so the tops of your feet press into the floor. Engage your leg muscles by gently lifting your kneecaps.
  4. On a slow inhale, lift your head and upper torso off the floor, keeping your lower ribs and abdomen grounded. Initiate this movement from your arms, allowing your back muscles to remain relatively relaxed.
  5. Roll your shoulders back and down, drawing your shoulder blades toward one another. Gently press your forearms into the floor and create a subtle action of pulling the mat toward you to help open your chest.
  6. Lengthen up through the crown of your head. You can keep your gaze forward or gently tilt your head back without any strain, looking slightly upward.
  7. Feel the stretch along the front of your neck, chest, and abdomen. Hold the pose for as long as it feels comfortable, maintaining smooth, even breathing.
  8. To release, gently lower your torso and head back to the floor. Rest for a few moments. Repeat the asana if desired.
  9. After Sphinx Pose, it's beneficial to perform a counter-pose, such as Balasana (Child's Pose), to gently round the spine. To deepen your focus in the asana, you can direct your gaze to the tip of your nose (Nasagra drishti) or to the space between your eyebrows (Bhrumadhya drishti).

Modifications and Variations

To make the pose more gentle, walk your elbows further forward, past your shoulders. This will decrease the intensity of the backbend. If looking up creates any strain in your neck, simply keep your neck as a natural extension of your spine with your chin parallel to the floor.

Contraindications and Precautions

Avoid practicing Sphinx Pose if you have:

  • Severe spinal conditions or injuries
  • A herniated disc or umbilical hernia
  • Acute sciatica or inflammatory abdominal conditions
  • Headaches or migraines

It is always recommended to consult with your doctor or an experienced yoga instructor before practicing a new pose. Listen to your body. Relax any muscles that are not actively involved in holding the pose. If you feel any sharp pain or significant discomfort, gently come out of the pose.

Andrey Verba in sphinx pose photo
The sphinx pose has a multifaceted beneficial effect on the spine and abdominal organs

Conclusion

Sphinx Pose offers a wide range of benefits for the spine and abdominal organs. It helps to strengthen the back, open the chest, and may provide relief for minor spinal disc issues.

Sphinx Pose, along with other yoga asanas, is a powerful way to connect with your body and improve your physical well-being. With regular practice, you will begin to reap the countless rewards of this ancient discipline.

Words cannot convey the true meaning of Yoga. It has to be experienced.

B.K.S. Iyengar