Sphinx Pose

Sphinx pose is a restorative backbend that improves spinal mobility, corrects poor posture and can help to alleviate lower and upper back pain. It’s a great pose to practice in front of the TV, at the end of a long day, to reverse the curvature of your spine, especially if you are a cyclist or sit at a desk for long periods of time. It is in the same family of postures as Cobra and Upward Facing Dog.


  • Improves posture.
  • Increases spinal mobility, especially in the thoracic spine.
  • Stretches the abs and psoas.
  • Can help to alleviate upper and lower back pain.



  • Beginner


  • Set-Up

    Lie face down on your mat with your feet hip-width apart.

  • Action

    Come up to your forearms and position your elbows directly beneath your shoulders.

  • Refinements

    Lift your chest, draw your shoulders away from your ears and gently contract your abs, to protect your lower back. You can move your elbows forward to reduce the intensity. And gently turn your head from side to side to release tension in your neck and shoulders.

  • Duration

    Hold the pose for 5-10 deep breaths, in and out through your nose.


  • Avoid this pose if you have an elbow injury.


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