Sphinx Pose • Salamba Bhujangasana

Step-By-Step:

STEP 1 - Begin by lying on your belly, legs parallel. Direct your tailbone toward your pubis and lengthen it towards your heels. Slightly rotate your thighs inward. Keep your lower back long and broad to avoid crunching in low back tailbone area. Extend through your toes to the space behind your feet. As you come into the pose, keep the idea of lengthening your tailbone towards your heels to protect your low back. Do not clench your buttocks.

STEP 2 - Lift your head, shoulders, and chest away from the floor into a slight backbend. Set your elbows under your shoulders and your forearms on the floor parallel to one another. Palms of the hands are facing down.

STEP 3 - Bring your attention to your lower belly area above the pubic bone and below the navel. Lightly draw it away from the floor to create space and round up toward your lower back. The belly lift supports and distributes the curvature of your backbend more evenly along the length of the spine, calming your lower back while awakening your upper back. Stay for a few breaths, then gently release your belly and lower your torso and head to the floor. Turn your head to one side then change sides stretching other side of your neck.

Target Area:

Spine, Chest, Shoulder, Lungs, Abdomen, Buttocks

Therapeutic Focus:

Alleviates stress.

Props & Modifications:

Keep chest on floor for a modification.

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