Sphinx Pose
Sphinx offers a gentle backbend supported by the forearms. It is often used in Yin and gentle classes for longer holds.
- Level
- Beginner
- Family
- Backbend
- Hold
- 1–3 minutes
- Works
- Lower back, chest
- Pull the chest forward
- Shoulders down
- Easy breath
Step by step
How to do Sphinx Pose
Begin Lie on your belly.
- 01
Lie on your belly, legs hip-width.
- 02
Place elbows under shoulders, forearms parallel, palms down.
- 03
Press the forearms down and lift the chest.
- 04
Draw the shoulders away from the ears.
- 05
Relax the legs and glutes, or engage them gently for support.
- ↩
Coming out. Lower the chest and rest the head on stacked hands.
Breath
Soft, easy breathing into the front of the body.
Focus
Gentle backbend
Why practise it
Gently opens chest and strengthens the back; accessible for beginners.
Alignment & cues
Elbows under or slightly ahead of shoulders; neck long.
Teacher’s cues
- “Pull the chest forward”
- “Shoulders down”
- “Easy breath”
Common mistakes
Sinking into the shoulders.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Move elbows forward to reduce the curve.
Variations
- Seal Pose (arms straight, Yin)
Props
- Blanket under forearms or hips
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
This pose
Follow with
Practise with care
Safety
Move elbows further forward if the lower back pinches; avoid in pregnancy.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
A modern variation of Cobra, common in Yin Yoga.
Questions
Is Sphinx good for beginners?
Yes — it is one of the gentlest backbends.
