Gaze forward, chin levelChest lifts, ribs openLegs longShoulders softElbows underSphinx Pose
Sālāmbha Bhujaṅgāsana
Read what the gnome says
Sphinx Pose! Lie on your belly, forearms down, elbows under the shoulders. Lift the chest, press the pubic bone down, and keep the neck long. Gentle on the lower back, belly soft. Breathe deep and stay calm. Wise gnome of the desert.
Works on Spinal erectors · Glutes · Serratus
How to do it
- Lie face down, legs long, tops of the feet pressing down.
- Place the forearms on the floor, elbows under the shoulders, and lift the chest.
- Keep the shoulders soft and the neck long, gaze forward and breathe slowly.
Common mistakes
- Don’t sink into the lower back: lengthen the tailbone toward the heels.
- Don’t shrug the shoulders.
- Don’t push the chest higher than is comfortable.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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