Sphinx Pose

How to do Sphinx Pose

• Lie on your front with the legs hip-width apart and the tops of the feet down
• Place the elbows just under or slightly in front of the shoulders, forearms parallel
• Press the forearms down and draw the chest forward and up
• Keep the shoulders away from the ears and the back of the neck long
• Rest the belly and legs, and breathe slowly

Sphinx vs Cobra

Both are gentle backbends from lying on your front. In Sphinx the weight rests on the forearms, so the back muscles do less work and the curve is milder; it can be held for minutes. In Cobra the hands are under the shoulders and the back muscles lift the chest, which is more active and usually held for a few breaths. Sphinx is the easier starting point if Cobra feels too strong.

Sphinx in Yin Yoga

In Yin practice Sphinx is held for 2 to 5 minutes with the muscles relaxed, letting the lower back settle into a gentle curve. If that feels strong, move the elbows further forward or rest the forehead on stacked fists. A stronger version, Seal Pose, straightens the arms with the hands wide and turned out; take it only if Sphinx is completely comfortable.

If your lower back pinches

Walk the elbows further forward to reduce the curve, place a folded blanket under the hips, or widen the legs. A gentle sensation in the lower back can be normal, but a sharp or pinching feeling is a signal to lower the chest or come out. Avoid lying on the belly in later pregnancy.