sphinx pose

Sphinx Pose for your spine

Hi guys, how are your yoga sessions going on? We are back with one another amazing pose called the Sphinx Pose that does wonder for your spine!

It is also famous by the name Salamba Bhujangasana. Don’t worry if you are finding it difficult to pronounce. This may help: SA-lumb-aa-BHu-jung-AAhs-uh-nuh.

Here is what this means in Sanskrit:

Salamba – Supported, Bhujang – Cobra, asana – pose

This pose is helpful for people who have lower back ache as it has less arch and therefore reduces the pressure on the spine.

Let’s see how you can perform this pose.

Sphinx Pose

Let’s start performing the Sphinx Pose

This pose is so called because it resembles a mythological sphinx, the half-lion creature depicted in pyramids and statues in ancient Egyptian culture.

Sphinx Pose
  1. Lay down on your belly (did we mention to bring your yoga mat)?
  2. Now, place your forearms in front of you.
  3. Bring your elbows directly under your shoulders and your hands in line with your elbows.

    Okay peeps, you got it covered!

  4. Separate your feet to hip-width and press the tops of your feet down into the mat as you spread your toes wide.
  5. Slide your chest forward and up while allowing the tops of your shoulders to soften down away from your ears as you relax your neck and jaw.
  6. Hold the pose for 60 seconds or more and then slowly come out using your exhalation.


You can also find the detailed instructions for Sphinx Pose in the following video by Yog4Lyf Yoga Instructor, Mr. Arsh:

How to Perform Sphinx Pose | Yoga for Lower Back Pain | Yoga for Spine Health | Yog4Lyf

Spine strength on the way…

Like it’s elder sister Cobra, this pose has many benefits associated with it. Let’s read about them:

  • Strengthens the spine

    It can help counteract a sitting or hunched posture, opens up the lower back, and stretches the psoas muscle in the hips. Thereby, giving you a much-needed deep backstretch.

  • Tone the glutes

    Sphinx Pose tightens their gluteus muscles, which help support the pelvis, hips, and spine. It also helps in improving the functioning of the nerves. This helps to keep the nervous system active and in control.

  • Boosts blood circulation

    Acting as a backend, you can perform this yoga pose for improving the oxygen levels in the blood thereby improving the circulation of blood. 

  • Reduces Stress and fatigue

    Since this pose opens up the lower back, it keeps stress and anxiety out acting as a simple therapeutic pose.

You can perform this yoga pose before going to bed, forming part of nighttime yoga. It will help in easing the tiredness and fatigue in the body so that you can have a relaxing sleep.


Here are some precautions you need to take while doing this pose:

  • Sphinx pose should be avoided if you are pregnant.
  • In case of fractured ribs or wrists, or recent abdominal surgery, you must avoid this pose.
  • When performing this pose, do not go beyond your limit.


Sphinx Pose is a good pose for your spine after a long day at work. So even if you only have five minutes during the evening, get your mat ready and feel the asana do what it does best.

Share with your friends and family to encourage them into doing this helpful yoga pose.

Happy Yogaing!

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