Smart Workout Diary

Sphinx

Sphinx Pose is a gentle prone backbend performed while resting on the forearms. It emphasizes controlled extension through the lower back while opening the front of the torso and engaging the back, chest, and abdominal muscles lightly. It can support spinal mobility, posture awareness, and a calming yoga practice.

Demonstration

Sphinx — demonstration 1
Sphinx — demonstration 2

Instructions

  1. Start prone with your legs extended behind you, feet about hip-width apart, and the tops of the feet resting on the floor.
  2. Place your forearms on the floor parallel to each other, with elbows under or slightly ahead of your shoulders and palms facing down.
  3. Lift your chest gently by pressing lightly through the forearms; lengthen through the crown of the head while keeping the shoulders away from the ears.
  4. Hold and breathe slowly, keeping the pelvis and legs relaxed on the floor. Lower down if you feel sharp pain or uncomfortable compression in the lower back.
Muscle Group
Lower Back
Other Muscle Groups
Chest
Type
Yoga
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize length over height: avoid forcing a deep backbend; a low, comfortable lift is effective.
  2. Keep the neck neutral: look forward or slightly down rather than tipping the head back.
  3. Breathe steadily: use slow breaths and leave the pose if discomfort increases.
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