Sphinx Pose
Salamba Bhujangasana · A gentle backbend propped on the forearms — easier than cobra and kind to sensitive lower backs.
Drag to rotate
Muscles worked
Strengthens
Also works
- Equipment
- Yoga mat
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Sphinx Pose
- 1Lie face down and prop yourself on your forearms, elbows under your shoulders.
- 2Press your forearms down and draw your chest forward and up.
- 3Keep your hips and legs relaxed on the floor.
- 4Hold for 5–10 breaths.
When to pick it: Pick it as a gentler alternative to cobra or for long, relaxing holds.
Form cues
- Pull the chest forward through the arms
- Shoulders away from the ears
- Soft glutes
Common mistakes
- Sinking into the shoulders
- Clenching the glutes hard
- Craning the neck back
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More lower back poses
All lower back exercises →
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.