Sphinx Pose

A gentle prone backbend stretch that opens the chest and stretches the abdominals while building stability in the shoulders and core.

Instructions

1. Lie face down on a yoga mat with your forearms flat on the floor, elbows under your shoulders.
2. Place your forearms parallel, hands facing forward or pointing inward depending on comfort.
3. Press your forearms into the mat and lift your chest upward, keeping your elbows in place.
4. Keep your legs extended straight behind you with the tops of your feet on the mat.
5. Relax your shoulders down away from your ears and engage your core lightly.
6. Look straight ahead or slightly upward, keeping your neck neutral.
7. Hold the position for 15-60 seconds, breathing steadily and deeply.
8. Gently lower your chest back down to release the stretch.

Tips

• Only go as high as comfortable; this is a gentle stretch, not a deep backbend
• Keep your pelvis grounded throughout to avoid straining the lower back
• Engage your glutes and core to protect your lower spine
• Breathe deeply and relax into the stretch rather than forcing the position
• This pose is excellent for improving spinal mobility and chest flexibility
• If you have lower back pain, reduce the height of the lift or skip this exercise