Sphinx Pose

Video

Sphinx Pose

Intermediate

Ally Hamilton

More of a spine lengthener than a back bend, sphinx pose is deceivingly nuanced.

Class details

Benefits

Strengthens the spine
Opens the chest, shoulders, abdomen and lungs
Stimulates digestion

Key Alignment Points

Lie on your belly with your legs together, big toes pointing straight back.
Draw the navel in and up, spin your inner thighs toward the sky, and firm your outer hips toward the floor, so the low back feels broad.
Bring your elbows under your shoulders with your hands and forearms shoulders’ distance apart.
Lengthen your tailbone toward your heels, keep your core engaged, and lift your head and chest off the floor.
Don’t move your arms, but imagine you’re sliding your forearms toward the back of your mat, to lengthen the belly forward, and open up across the chest.
The legs and core are active, the frontal hip points lift off the mat slightly, the arms draw back, but the face and mind are relaxed.

Contraindications

Back/disc injuries
Headache

Ready to work it?

Here are some classes featuring Sphinx Pose.

49 minutes

Spinal Health + Flexibility

By Lauren Peterson on Jul 24, 2021

Vinyasa Flow Intermediate

Sitting, we warm up the spine with flexion, extension and some twists. What follows is a flow class and standing poses, with an emphasis on spinal health and core strength. Enjoy, yogis, and breathe deeply!
50 minutes

Strength and Stability

By Lauren Peterson on Apr 5, 2021

Vinyasa Flow Intermediate

50 minutes full of fun! After a stretchy warm-up, I take you through sun salutations and standing poses, linked by vinyasa. Strong beginners will find this class challenging, but doable. It's also a great practice for intermediate/advanced students needing a well-balanced, shorter practice.
36 minutes

Supple, Strappy Shoulders

By Leslie Kazadi on Oct 21, 2020

Gentle Yoga Beginner

Sticky, tight shoulders can be a pain in the neck and the bane of your backbend. In this practice, we start by opening the shoulders and freeing the neck with a strap in a "closed chain" - Think stability and support for the neck and shoulders. We explore how freeing the shoulders opens the door to an open chest and long neck that makes backbends more fun... so long as we bring our abs to the party and support the low back, too! Don't worry. I'll remind you along the way. I've got your back!
10 minutes

GERD Modifications Tutorial

By Leslie Kazadi on Jul 1, 2018

General Beginner

GERD, aka acid reflux, is a common problem in pregnancy, menopause and aging. Hormones, stress, diet, medications and lifestyle choices are all things to examine as contributing factors. Some you can change and others not so much. How do you practice yoga asana and keep your throat above your belly at all times to avoid triggering GERD? It's absolutely possible with a little creativity. This tutorial looks at some basic ways to adjust your practice to help you shift from what you can't do into what is possible. Check out the "no forward folds" and "chair vinyasa course" for more ideas!
41 minutes

Open Your Heart

By Lauren Peterson on May 23, 2018

Vinyasa Flow Intermediate

In this class, which progresses to deep backbends, we begin with a series of stretches to open the quads, hip flexors and warm up the back. Next, sun salutations and standing poses to get the blood circulating and the whole body engaged. We then move to the backbends, including different variations on bow pose. We cool down with finishing poses and savasana.
58 minutes

Quad Love

By Courtney Harms on Feb 4, 2018

Vinyasa Flow Beginner

Confront and release tight quads through this well-rounded slow flow! Whether you run, cycle or just feel sore, your quads hold so much stress! Open them up and notice how your low back, hips, and knees feel! Aww yeah!
41 minutes

Best Sphinx Ever

By Leslie Kazadi on Jan 8, 2018

General Beginner

If backbends are not your friend, give them another chance with more support! There is no reason for backbends to hurt when you get the right support and have a clear understanding of how to care for your low back. (read: core support!) We take it really slowly to open the front body and stabilize the core. Then we move into a sphinx pose that feels delightful, with the pelvis over a bolster and a blanket under the knees, creating a sense of lightness and freedom in the chest. This feels fun and free for students of any ability!
22 minutes

Yoga for (Volley)Ballers

By Courtney Harms on Jul 6, 2017

Yoga for Athletes Beginner

Volleyball can demand a lot of the entire body but especially the legs, glutes, and shoulders. Take time to stretch and breathe into these areas to create space so you can get back out on the sand or court, feeling stronger and more flexible!
25 minutes

Yoga for Snowboarders

By Courtney Harms on Nov 28, 2016

Yoga for Athletes Beginner

Hey snowboarders! Unwind from a day on the mountain in just 25 minutes. We will stretch the entire body with emphasis on getting deep into the quads, hips and hamstrings!
75 minutes

Perfect Pair for Seniors

By Leslie Kazadi on Oct 14, 2016

Gentle Yoga Beginner

Who doesn't need more chest opening and more hamstring lengthening? This session does just that, combining beginner backbends with reclining forward bends. It's the perfect pair for improved posture - say that 5x fast! - in ways that are essential for older adults. We take some basic postures, add simple instructions, mixed in with some fun prop variations and we get an invigorating practice that will leave you feeling stronger, longer and more resilient!