Sphinx Pose (Sanskrit: Salamba Bhujaṅgāsana / सलंब भुजंगासन)
Salamba Bhujangasana (Salamba Bhujaṅgāsana) or the Sphinx Pose is a milder variation of the Cobra Pose. It’s a classic backbend that opens up the chest and expands the lungs while simultaneously stimulating the lower back area. Since this pose is done on the forearms instead of the palms, it’s suitable for even those with wrist injuries or carpal tunnel syndrome.
Instructions for Doing the Sphinx Pose
- Start by lying down on the floor on your stomach with your legs extended straight behind you. Maintain a hip-width distance between your feet, keeping your arms beside your chin, palms facing downwards.
- Also, make sure your toes aren’t tucked-in, as this could put extra pressure on the spine. Point your toes and spread them comfortably on the mat.
- Move your elbows to place them under your shoulders while placing your forearms on the floor, parallel to one other. Your fingers should point away from your body (in the forward direction).
- Inhale and press down your forearms into the floor, lifting your chest and head off the floor. Try to lift your upper body off the floor till your pubic bone area.
- Make sure your elbows and tucked into the sides of your torso and drop down your shoulder blades to draw your chest forward. Also, keep your legs engaged throughout these steps.
- Keep your chin high up and focus at a point between your eyebrows.
- Hold this position for about 20 to 30 seconds and then release the asana with an exhalation.
- Slowly bring your torso back to the floor and rest on your head on the mat.
Benefits of Doing Salamba Bhujangasana
- This asana lengthens the spine, strengthening the back muscles, chest area, shoulders, abdomen, and glutes.
- It opens up the chest, increasing the lung capacity and blood circulation in the entire upper body. This soothes the nervous system and helps you calm down.
- Sphinx Pose improves the digestive system and makes the spine more flexible, preparing you for a number of advanced backbends and forward bends.
- It can also fight mild depression and anxiety.
Precautions
- Do not practice this pose if you have a neck, shoulder, spinal, or elbow injury or in case you have spondylitis.
- Pregnant women should avoid this asana as well.