How long should a beginner hold sphinx pose, and how often?

Hold for 30 to 60 seconds, breathing easily, and repeat two to three times, resting flat on the belly between rounds. It is fine to do this daily as a short low-back opener before moving into more demanding backbends.

How do you make sphinx pose easier or harder?

Make it easier by moving the elbows slightly further forward, which lowers the chest and reduces the arch. Make it harder by walking the elbows a touch closer to the body and lifting the chest a bit higher, or by holding the position longer once it feels easy.

What is sphinx pose good for, and when is it a poor choice?

It builds a small, sustainable amount of spinal extension, which makes it a good counter to hours of sitting and a gentle warm-up before deeper backbends like Cobra. It is a poor choice during an acute low-back flare, since even a mild arch can aggravate a back that is already irritated.

Beginner

Sphinx Pose

Sphinx is the mildest of the prone backbends: the forearms stay on the floor so the arch settles evenly through the whole spine rather than collapsing into the lower back. The spinal extensors do light steady work while the abs and hip flexors lengthen. It is a safe, sustainable way to counter hours of sitting and a good starting point before Cobra and Up Dog.

Equipment: Body Weight
Body part: Back
Type: Stretching, Yoga
Browse by muscle: Erector Spinae

How to do it

1
Lie face down with the legs extended and the tops of the feet on the mat.
2
Set the forearms on the floor with the elbows directly under the shoulders.
3
Press the forearms and palms down and draw the chest gently forward and up.
4
Lengthen the tailbone toward the heels and lightly firm the glutes.
5
Roll the shoulders back and soften the face, gazing forward.
6
Hold with easy breath, then lower the chest and rest.

Tips

Keep the elbows under the shoulders, not creeping forward, to keep the neck long.
Broaden across the collarbones instead of shrugging the shoulders up.
Let the arch spread through the whole spine rather than cranking the low back.

Variations

Common mistakes

The feet splay out wide with heels rolling apart, which twists the pelvis slightly instead of keeping it square under the lengthening spine.
Jumping straight to the highest possible chest lift on the first breath skips the gradual easing-in this backbend rewards.
A held, shallow breath high in the chest keeps the low back braced instead of letting it soften into the stretch.
The palms press down hard while the forearms do none of the work, turning a gentle backbend into an arm-strength exercise.
The glutes clench hard throughout the hold instead of only lightly, which can tuck the pelvis and flatten the intended arch.

Frequently asked

How long should a beginner hold sphinx pose, and how often?: Hold for 30 to 60 seconds, breathing easily, and repeat two to three times, resting flat on the belly between rounds. It is fine to do this daily as a short low-back opener before moving into more demanding backbends.
How do you make sphinx pose easier or harder?: Make it easier by moving the elbows slightly further forward, which lowers the chest and reduces the arch. Make it harder by walking the elbows a touch closer to the body and lifting the chest a bit higher, or by holding the position longer once it feels easy.
What is sphinx pose good for, and when is it a poor choice?: It builds a small, sustainable amount of spinal extension, which makes it a good counter to hours of sitting and a gentle warm-up before deeper backbends like Cobra. It is a poor choice during an acute low-back flare, since even a mild arch can aggravate a back that is already irritated.

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