Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose is a supported prone backbend where the forearms rest on the mat with the elbows beneath the shoulders, creating a gentle, sustained curve through the lumbar and thoracic spine. It is one of the most therapeutic backbends available, decompressing the lower back while opening the chest and stretching the abdominal muscles without placing any load on the wrists. Because the shape can be held passively for extended periods, it appears in both active warm-up sequences and long-hold yin practices aimed at releasing deep connective tissue along the spine.

Cues

• Stack your elbows directly under your shoulders and press the forearms and palms evenly into the mat to create lift through the chest.
• Soften the glutes and let the belly descend gently toward the floor rather than gripping through the lower back.
• Keep the neck long — gaze forward or slightly downward rather than straining to look up.
• With each inhale, feel the spine lengthen from tailbone to crown; with each exhale, settle a little more into the shape.