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Sphinx Pose

Salamba Bhujangasana

Beginner ⏱ 30–60 sec 4 steps

A gentle backbend lying on the belly, propped on the forearms with the elbows under the shoulders and the chest lifted.

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How to do Sphinx Pose (Salamba Bhujangasana)

1

Lie on the Belly

Lie face down with your legs straight back and the tops of your feet on the floor.

Lie on the Belly — Sphinx Pose

2

Place the Forearms

Place your forearms flat on the floor, parallel to each other, with the elbows directly under your shoulders.

Place the Forearms — Sphinx Pose

3

Lift the Chest

Inhale and gently lift your chest, keeping the hips and pelvis resting on the floor.

Lift the Chest — Sphinx Pose

4

Lengthen

Draw your shoulders away from your ears and lengthen the back of your neck. Gaze forward and breathe steadily for 30–60 seconds, then lower slowly.

Lengthen — Sphinx Pose

✅ Benefits

Gently strengthens the back muscles
Opens the chest and front of the shoulders
Stretches the abdomen
Encourages a more upright posture

🌿 Wellness Support

Many people find it a gentle way to ease stiffness after sitting
May help ease mild lower back stiffness

⚠️ Precautions

Stop if you feel pinching or pain in the lower back
Move the elbows slightly forward to reduce the bend in the back
Place a folded blanket under the hips or forearms for comfort
Keep the neck long — do not drop the head back

🩺 Check With a Healthcare Professional First If You Have

A recent back or spinal injury
A recent abdominal surgery
Pregnancy — avoid lying on the belly; check with your doctor or midwife
A shoulder injury

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