Sphinx Pose – Salamba Bhujangasana

Sphinx Pose or Salamba Bhujangasana is a backward bending Yoga asana. In Sanskrit, Salamba Means supported, Bhujanga means serpent and Asana means a pose. Salamba Bhujangasana looks like the mythical Sphinx at Giza in its final pose.


How to Sphinx Pose (Salamba Bhujangasana)?

  1. Lie down flat on the belly with hands on the sides and forehead touch the ground. Keep the feet together.
  2. Take your hands forward so that the palms are at the level of the head.
  3. The palms are facing downward and the forearm is touching the floor. The elbows are bent.
  4. Inhale and raise your head and chest above the ground. The navel region should remain on the floor. Look straight ahead. Try to take less support of the forearm for maximum benefits. The torso is kept raised more with the strength of the back muscles.
  5. Remain in this position for as long as you are comfortable. Breathing slowly and normally in this position with awareness.
  6. To release the pose, slowly bring down the chest and head to the floor. Bring the arms to the sides. Turn to one side and sit up.


Benefits of Sphinx Pose (Salamba Bhujangasana)

  1. Sphinx Pose is an excellent alternative to Bhujangasana or Serpent Pose, for those suffering from lower back pain. In the sphinx pose, the arch of the spine is lesser than that in Bhujangasana and hence lesser strain on back. Also, the weight on the wrists is lesser. For those who find it difficult to do Bhujangasana or experience pain while performing it, the Sphinx pose is a good alternative.
  2. It strengthens the back muscles and reduces lower back pain.
  3. Sphinx pose opens the chest
  4. It can strengthen the core muscles in the abdomen.
  5. Sphinx asana can correct the defects of the spine by aligning the vertebras properly. However, consult a doctor if you have a spine injury before doing this pose.
  6. Sphinx pose tones the abdominal organs and improves digestion.


Contraindications for Sphinx Pose (Salamba Bhujangasana)

  1. Sphinx Pose should be not be done by those who have suffered any injury of the chest, ribs or neck.
  2. Those who have underwent any surgery of the thorax or neck in recent past, should avoid this asana.
  3. Sphinx pose should not be done by pregnant women.
  4. If you have a problem with the spine, an injury or misalignment, consult a doctor before you do this pose.