Sphinx Pose for Core Strength

In this practice

Key teachings

• Importance of core strength for back health
• Mindful movement and breath connection
• Proper alignment for therapeutic benefits

Ideal for

• Individuals with lower back pain
• Beginners to yoga
• Those seeking to improve posture and core stability

Lesson

Instructions

Try the Sphinx Pose to open the chest, shoulders & low back. This stretch also works the core muscles — the muscles in the trunk and pelvis — that support the back. A strong core will also encourage better posture and further reduce stress on the lumbar region.

Dr. David Lee, PT, shows us how to perform the Sphinx Pose (also known as Salamba Bhujangasana) to help increase blood flow to the lower back & reduce healing time. Follow these steps to perform this yoga pose on your own:

Lie face down on a mat. Come up onto your forearms, keeping them shoulder-width apart, and ensuring your shoulders are over your elbows.

Press your palms into the mat. Keep your feet hip-width apart.

Breathe in and lift your head and chest off the floor and look straight ahead.

Relax your back and continue to breathe. Hold the pose for 30 to 60 seconds.

Check Out Our Guide On Treating & Preventing Lower Back Pain:

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All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information is only intended to show you the correct technique for exercises and should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.

Steps

• Sphinx Pose (Salamba Bhujangasana)
• Specific alignment cues for forearms and shoulders
• Holding the pose with conscious breathing

Benefits

• Opens chest and shoulders
• Strengthens core muscles
• Reduces stress on the lumbar region
• Improves posture
• Increases blood flow to the lower back