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Sphinx Pose

Salamba Bhujangasana

Sphinx pose is a beginner-friendly and powerful heart-opener and backbend. This simple, yet powerful posture, can help heal lower back pain, open the shoulders and neck, and improve the area around the lungs and boost respiratory health.

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Step By Step

  1. Start laying down on your stomach
  2. Take the tops of your feet down onto the mat
  3. Place your forearms on your mat with your elbows directly below your shoulders, and fingers straight in front of the arms
  4. Press your toes and tailbone into your mat to stabilize your lower back
  5. Lift up through your chest
  6. Keep a slight tuck in your chin and lengthen upwards through the top of your head
  7. Breath deeply into the front of your chest for at least 3 breaths
  8. To release, take your arms forward and lower your head down slowly.
Pose Name


  • Opens the chest
  • Stretches the shoulders and neck
  • Helps alleviate low back pain
  • Improves respiratory health and breathing


  • Low back pain
  • Shoulder injuries


  • Separate feet hip-width distance, instead of toes touching for lower back pain
  • Place a blanket under your sacrum for lower back support
  • Lay with hands on top of each other and forehead laying on top of the back of the hands for a gentler backbend
  • Let your head fall forward for a different neck stretch


Sphinx pose opens the Heart Chakra, Anahata. This posture opens the front side of the Heart Chakra, the area associated with giving and receiving love. Opening the front of the heart, counteracts a closed and hunched forward heart space, bringing this energy center to optimal balance.