Easing Into Backbends With Sphinx Pose

Salamba Bhujangasana (Sphinx Pose) is a wonderful pose that helps strengthen the spine and open the lungs, chest and shoulders. It can also help create and maintain the lower back curve and ease lower back pain.

A great pose if you’re sitting for long periods of time but as with all backbends if you have lower back issues please consult with your doctor to ensure it will be safe for you to practice this pose and always make your yoga teacher aware at the start of each class so they can recommend alternatives or variations to the pose.

• Lying on your belly, with your forearms flat on the floor and elbows under your shoulders. Keep your legs together and place your chin on the floor.
• Press your forearms down into the floor, inhale and lift your chest and your head off the floor.
• Making sure you don’t put any pressure on your neck keep your neck in line with the spine.
• Letting your legs find their natural width squeeze the thighs and buttocks and engage the mula bandha, pressing the pubic bone down into the floor.
• If this is comfortable for you stay here, if you want more of a backbend keep the elbows close to your sides and use your arms to lift you higher.
• Drop the shoulders down and back and press the chest forward.
• Breathe and hold for a few breaths.