What is Sphinx Pose?

Salamba Bhujangasana translates directly from Sanskrit as "Supported Cobra Pose." Salamba means "with support" and Bhujangasana means "Cobra Pose" (bhujanga - snake or cobra, asana - pose). This pose involves lifting the chest and head from a prone position, resting on the forearms for support. It's an ideal pose for those seeking to alleviate mild back pain, improve posture, and gently awaken the spine. If you're using a yoga generator or a pose generator to build your practice, Sphinx Pose is frequently recommended for its foundational benefits.

How to Practice Sphinx Pose

Instructions:

1. Begin by lying on your stomach with your legs extended straight back, tops of the feet on the mat.
2. Bring your forearms to the floor, parallel to each other, with your elbows directly under your shoulders and palms flat on the mat. Your fingertips should point forward.
3. On an inhale, gently lift your head and chest from the floor, extending through the crown of your head. Keep your neck long and avoid compressing the back of your neck.
4. Engage your core slightly to support your lower back. Allow your gaze (drishti) to be soft, either forward or slightly downward towards the tip of your nose (Nasagre).
5. If you feel any compression in your lower back, gently slide your forearms slightly forward to create more length in your spine.
6. Breathe deeply and evenly while holding the pose, allowing each inhalation to gently expand your chest and each exhalation to ground your hips.
7. To release, gently lower your chest and head back to the mat. You can rest your cheek on the mat or turn your head to one side.

Benefits of Sphinx Pose

Sphinx Pose offers a range of physical and subtle benefits due to its gentle backbending action and supported nature:

• Strengthens the Spine: Engages and tones the muscles along the spine, promoting better posture and spinal health.
• Stretches the Back and Relieves Back Pain: Creates a gentle arch in the lumbar spine, which can help decompress the vertebrae and alleviate mild lower back discomfort. For those seeking back pain relief, consistent practice can be very beneficial.
• Expands the Lungs: The chest-opening action helps to create space around the heart and lungs, potentially improving respiratory capacity.
• Stimulates Abdominal Organs: The gentle compression of the abdomen can stimulate the digestive system and improve organ function.
• Soothes the Nervous System: As a mild backbend, it can be both energizing and calming, helping to reduce stress and anxiety.
• Primes for Deeper Backbends: It acts as an excellent preparatory pose for more intense backbends, gently opening the spine without overstraining. You might find this included in a Bow Pose generator sequence.

Cautions and Contraindications

While Sphinx Pose is generally considered safe and gentle, it's always wise to listen to your body. No known universal contraindications exist, but individuals should exercise caution or avoid the pose if experiencing:

• Severe back injury or chronic back pain (consult a healthcare professional or qualified yoga therapist).
• Recent abdominal surgery.
• Headache or migraine.
• Pregnancy (can be modified by placing a blanket under the hips and elbows, or practiced for shorter durations).

If at any point you feel sharp pain, dizziness, or discomfort, gently exit the pose.

Pose Details

Sanskrit Name:	Salamba Bhujangasana
Pronunciation:	SAH-lahm-bah bhoo-jahn-GAH-sah-nah
English Name:	Sphinx Pose
Pose Level:	Beginner
Drishti (Gaze):	Nasagre (Tip of the nose)
Pose Type:	Backbend
Counter Poses:	Gentle forward folds such as Child's Pose or Seated Forward Bend.