Sphinx Pose, Salamba Bhujangasana in Sanskrit, is a gentle, heart-opening backbend that invites length through the spine without asking the body to push into deep extension. You’ll often see it in Yin Yoga classes, but it can also is an amazing pose in the moon section of a Vinyasa class.

Unlike deeper backbends like Cobra or Upward Facing Dog, Sphinx keeps the pelvis grounded and the arms in front of the shoulders, making it a supportive shape for building mobility through the upper back, opening the chest and encouraging diaphragmatic breathing.

This pose is especially helpful if you:

• spend long hours sitting or hunched forward

• want to strengthen postural muscles

• need an alternative to deeper backbends

And beyond the physical benefits, Sphinx Pose can be a beautiful reminder to soften. To create openness from a place of support rather than pressure.

Let’s break it down step-by-step.

How to Do Salamba Bhujangasana Pose

Step-by-Step Instructions

1. Start lying on your stomach.
   Legs extend back with your feet relaxed, hip-width apart or wider if that feels more spacious for your lower back.

2. Place your elbows under your shoulders.
   Forearms parallel, palms pressing gently into the mat. If that feels intense, walk the elbows slightly forward to decrease the backbend.

3. Press gently through your forearms.
   Lift your chest up and forward rather than just “up.” Think length through the spine before any depth in the curve.

4. Engage lightly through the pelvis.
   Draw the pubic bone down into the mat and gently draw your lower belly in. This protects the lumbar spine and creates lift from the front body, not compression from the back.

5. Relax your shoulders.
   Soften them away from your ears and widen across the collarbones. Let the heart lead the lift, not the neck.

6. Gaze softly ahead.
   Keep the back of the neck long, avoid cranking the chin upward. A downward gaze can feel grounding.

7. Breathe deeply.
   Inhale into the ribs and belly, letting the front body expand. Exhale to soften without collapsing.

8. Hold for 5–10 breaths (or 2–5 minutes in Yin).
   Stay curious about sensation, adjust elbow position or widen the legs if needed.

9. To release, lower gently.
   Slide the elbows out to the sides, turn one cheek to the mat and rest before transitioning.

The Benefits of Salamba Bhujangasana Pose

Sphinx Pose offers a gentle way to open the front body, strengthen postural muscles and bring ease to the spine. It’s accessible, grounding and especially supportive for anyone spending long hours sitting, scrolling, typing or driving. Haha, is that everyone?!

Encourages Healthy Spinal Extension

Sphinx helps counter the rounded-forward posture many of us slip into throughout the day. By lengthening the spine and creating space in the thoracic area, it can relieve feelings of tightness across the upper back and shoulders.

Builds Strength Without Strain

Pressing through the forearms engages the back body, core and postural muscles gently. Rather than forcing a deep shape, it helps build stability in a supportive way… great for beginners, people returning to exercise, or anyone with limited mobility.

Opens the Chest and Heart Space

With the collarbones widening and the chest lifting, Sphinx supports deeper breathing. This can help release tension caused by stress, sitting or anxious posture patterns.

Supports Diaphragmatic Breathing

Because the belly remains grounded and spacious, this pose can help reconnect you to slow, soft, full breaths… stimulating the parasympathetic nervous system and encouraging a sense of calm.

A Restorative Alternative to Stronger Backbends

For many bodies, Cobra or Upward Dog may feel too intense or compressive. Sphinx provides the benefits of a backbend while keeping the pelvis down and the spine supported.

Accessible for Many Different Bodies and Energy Levels

Whether you’re easing back into movement after injury, practising Yin, or simply low on energy, Sphinx meets you where you are.  

A Somatic Reminder: Openness Can Come With Support

Beyond the physical benefits, Sphinx can be an emotional cue… lifting the heart without pushing, stepping gently towards more openness rather than forcing it.

Ready to go deeper?

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Always merrymaking,
Emma + Carla