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How To Do Sphinx Pose (Salamba Bhujangasana)

The document describes the Sphinx pose (Salamba Bhujangasana), a modified version of Cobra pose that is gentler on the back. It involves lying facedown and lifting the head, chest, and abdomen off the floor while supported on the forearms. The benefits of Sphinx pose include strengthening the spine, improving blood circulation, and relieving stress and back pain. It should be avoided by those who are pregnant or have recent abdominal injuries.

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89 views2 pages

How To Do Sphinx Pose (Salamba Bhujangasana)

The document describes the Sphinx pose (Salamba Bhujangasana), a modified version of Cobra pose that is gentler on the back. It involves lying facedown and lifting the head, chest, and abdomen off the floor while supported on the forearms. The benefits of Sphinx pose include strengthening the spine, improving blood circulation, and relieving stress and back pain. It should be avoided by those who are pregnant or have recent abdominal injuries.

Uploaded by

MIB
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Home › Yoga › Yoga Postures

Sphinx Pose (Salamba Bhujangasana)

Salamba – Supported, Bhujang – Cobra, asana – pose


Pronounced: SA-lumb-aa-BHu-jung-AAhs-uh-nuh

Salamba Bhujangasana (Sphinx pose) is a modi ed version of Bhujangasana to help beginners ease their way into it. This pose is also good
for people who have lower back ache as it has less arch and therefore reduces the pressure on the spine.
 

How to do Sphinx Pose (Salamba Bhujangasana)


1. Lie on your stomach with your toes at on the oor and forehead resting on the ground.
2. Keep your legs close together, with your feet and heels lightly touching each other.
3. Stretch your hands in front of you with palms facing downward and arms touching the ground.
4. Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the oor.
5. Pull your torso back and o the oor with support of your arms.
6. Keep breathing with awareness, as you curve your spine vertebra by vertebra.
7. Ensure that your feet are still close together and head facing straight ahead.
8. Breathing out, gently bring down your abdomen, chest and head back to the oor.
 

Bene ts of the Sphinx Pose (Salamba Bhujangasana)


• The Sphinx pose helps strengthen the spine and stimulates the abdominal organs. It also expands the chest and shoulders. This
yoga posture also helps in improving blood circulation while relieving the body of stress.
 

Contraindications of the Sphinx Pose (Salamba Bhujangasana)


• Sphinx pose should be avoided if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgery.
 

Follow-up Poses
You may follow up this pose with Viparita Shalabhasana (Superman pose).
 
Yoga practice helps develop the body and mind bringing a lot of health bene ts yet is not a substitute for medicine. It is important to
learn and practice yoga postures under the supervision of a trained Sri Sri Yoga teacher. In case of any medical condition, practice
yoga postures after consulting a doctor and an Sri Sri Yoga teacher. Find an Sri Sri Yoga course at an Art of Living Center near you. Do
you need information on courses or share feedback? Write to us at [email protected]
 

Founded in 1981 by Sri Sri Ravi Shankar,The Art of Living is an educational and humanitarian movement
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