Pose sheet

Sphinx Pose

Sālamba Bhujaṅgāsanaसालम्ब भुजङ्गासन

Lying face down, lift your chest on parallel forearms, keeping pelvis and legs grounded.

Open this pose in the 3D body

Steps

Support

Elbows, forearms, palms, pelvis, thighs, and tops of feet; chest lifted.

Enter

Lie face down, legs straight and feet hip-width apart.
Place elbows under shoulders, forearms parallel and palms grounded.
Press foot tops down; keep your pelvis and thighs grounded.
Inhale, lifting your chest and keeping the back of your neck long.

Hold

Press your forearms down without shrugging your shoulders.
Imagine dragging them back to draw your breastbone forward.
Gently engage your lower belly without hardening it.
Lengthen your legs back; turn your thighs slightly inward.

Exit

Exhale and slowly lower your chest and head.
Move elbows outward and rest your forehead on your hands.

Breathing: Inhale up; breathe continuously; exhale down.
Gaze: Keep your eyes relaxed.
Duration: Five to ten breaths.

Adapt

Adaptations

Elbows farther forwardSlide forearms forward to lower your chest.
Blanket under pelvisPlace a folded blanket under the front of your pelvis.
U-shaped towelBase above pubic bone; ends under the sides of your belly.
At the wallStand with forearms against a wall; gently arch your back.

Variations

Saral variation: feet together, body relaxed; three to four minutes.
Seal: palms grounded and arms straight.
Half Frog from Sphinx: knee bent, foot held.

Signals of effort

Weight on elbows and forearms.
Sustained spinal extension.
Pelvis and thighs grounded in a face-down position.