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Sphinx Pose
A gentle backbending yoga pose that strengthens spinal extensors and stretches the abdomen and chest to improve spinal mobility and counteract prolonged sitting.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Abs, Glutes, Chest, Shoulders, Hip Flexors
Accessory Muscles
Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
8/10Erector Spinae
Abs
5/10Rectus Abdominis
Glutes
4/10Glute Max
Chest
3/10Shoulders
3/10Hip Flexors
3/10Iliopsoas
Triceps
2/10Programming
Typical Rep Range
1-5 reps
Rest Between Sets
30-60 seconds • Between holds or poses
How to Perform
Lie face down on a yoga mat with legs extended hip-width apart and tops of feet on the floor. Place elbows under shoulders with forearms parallel and palms flat.
- Press tops of feet and pubic bone into mat to engage legs.
- Inhale and press into forearms to lift chest and head.
- Roll shoulders back and down away from ears.
- Draw lower belly away from floor to support spine.
- Keep neck neutral with gaze forward.
- Breathe deeply and hold.
- Exhale to lower chest back to mat.
Coaching Tips
Form Cues
- Engage legs fully.
- Shoulders away from ears.
- Core lightly drawn in.
- Lengthen tailbone to heels.
- Gaze soft forward.
- Breathe into chest.
Breathing
Inhale to lift into the pose, exhale to deepen the stretch or release; maintain steady abdominal breathing.
Tempo
2-10-1
Range of Motion
Lift chest to create mild spinal arch with elbows under shoulders; avoid excessive lower back compression or neck strain.
Safety
Safety Notes
- Avoid if acute lower back pain or recent abdominal surgery.
- Modify for pregnancy with supported variations.
- Consult professional for spinal injuries.
- Ease out if sharp pain occurs.
- Use props for support if needed.
- Keep backbend even, no compression.
Spotting
Not required; self-monitor alignment and use props for support.
Common Mistakes
- Over-arching lower back.
- Shrugging shoulders.
- Straining neck.
- Sinking elbows.
- Not engaging legs.
- Holding breath.
When to Avoid
- Acute lower back pain
- Herniated discs
- Recent abdominal surgery
- Pregnancy (prone position)
- Severe neck issues
Flexibility Needed
- Shoulder flexion for chest opening
- Spinal extension mobility
- Hip flexor length
- Ankle dorsiflexion for leg engagement
Build Up First
- Comfort in prone position
- Basic core engagement
- Ability to support upper body on forearms
Also known as
Salamba Bhujangasana, Baby Cobra Pose
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