Backbend · beginner

Sphinx Pose

Salamba Bhujangasana

A propped, forearm-supported backbend you can hold for minutes rather than breaths.

Sphinx Pose Photograph coming soon

A rigged MakeHuman figure animated into Sphinx Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. Cobra's gentler cousin: the forearms, not the palms, carry the lift, so the low back works less. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Lie on your front and bring the forearms down, elbows under or slightly ahead of the shoulders.
  2. Press the forearms down and draw the chest forward.
  3. Let the legs stay heavy and relaxed.
  4. Hold for one to three minutes if it stays comfortable.

Why it helps

  • Gentle extension for the lower back
  • Opens the chest without demanding shoulder mobility
  • Sustainable long enough to be a yin-style hold

Common mistakes

  • Shrugging the shoulders up toward the ears.
  • Holding through pinching in the lower back rather than backing off.

Before you try it

  • Come out at any pinching. Not for later pregnancy.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Elbows further forward to reduce the arch.
  • Cushion under the hips.
  • Shorter holds.

Where this pose shows up

Styles yin restorative

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