Sphinx

The Sphinx pose gently stretches your abdomen and chest, promoting spinal extension and improving flexibility. A great way to relieve back stiffness.

BeginnerBack Body weight

Movement: Compound
Force: Static
Per set: 30s
Rest: 10s

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Description

The Sphinx is a basic yoga pose that opens up the chest, shoulders, and lungs, while stretching the abdomen and spine.

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How to do Sphinx

01
Setup
Lie face down on your mat with your legs extended straight behind you, feet hip-width apart, and the tops of your feet pressing into the floor.
02
Setup
Place your forearms on the floor in front of you, parallel to each other, with elbows directly under your shoulders and palms flat.
03
Gently press through your forearms and lift your chest and head off the floor, keeping your hips and lower body grounded.
04
Gaze forward, relax your shoulders away from your ears, and maintain a gentle arch in your lower back without crunching.
05
Breathe deeply and hold this position, feeling the stretch in your abdomen and the gentle compression in your lower spine.

Tips

Engage your glutes slightly to protect your lower back and deepen the stretch in your hip flexors.
Imagine lengthening your spine as you lift, rather than just pushing up, to create space between your vertebrae.
If the stretch is too intense, move your elbows slightly forward, away from your shoulders, to reduce the arch in your back.
Maintain a relaxed jaw and neck, allowing your gaze to be soft and forward, not strained upwards.

Common mistakes

Hyperextending the neck by craning the head upwards can strain the cervical spine; instead, keep your neck in line with your spine, gazing gently forward.
Shrugging shoulders towards the ears reduces the chest opening; actively press your shoulders down and back, away from your ears, to broaden your collarbones.
Lifting the hips off the floor reduces the abdominal stretch and puts excessive pressure on the lower back; keep your pelvis grounded and press your pubic bone gently into the mat.

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Questions

What muscles does Sphinx work?

Sphinx primarily targets Erector Spinae, Rectus Abdominis.

Is Sphinx good for beginners?

Sphinx is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Sphinx?

You need Body weight to perform Sphinx. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Sphinx?

Engage your glutes slightly to protect your lower back and deepen the stretch in your hip flexors. Imagine lengthening your spine as you lift, rather than just pushing up, to create space between your vertebrae. If the stretch is too intense, move your elbows slightly forward, away from your shoulders, to reduce the arch in your back. Maintain a relaxed jaw and neck, allowing your gaze to be soft and forward, not strained upwards.

What are common mistakes when doing Sphinx?

Hyperextending the neck by craning the head upwards can strain the cervical spine; instead, keep your neck in line with your spine, gazing gently forward. Shrugging shoulders towards the ears reduces the chest opening; actively press your shoulders down and back, away from your ears, to broaden your collarbones. Lifting the hips off the floor reduces the abdominal stretch and puts excessive pressure on the lower back; keep your pelvis grounded and press your pubic bone gently into the mat.