Sphinx Pose (Salamba Bhujangasana)

Interesting Fact: Sphinx Pose, or Salamba Bhujangasana, is named after the mythical Sphinx, symbolizing strength and wisdom. This gentle backbend is often used in Yin Yoga and is accessible to practitioners of all levels.

Benefits of Sphinx Pose

• Physical Benefits:
  • Strengthens: Spine, shoulders, and buttocks.
  • Improves Flexibility: Stretches the chest, lungs, shoulders, and abdomen.
  • Enhances Posture: Counteracts the effects of prolonged sitting and slouching.
  • Relieves Stress: Soothes the nervous system and reduces fatigue.
• Energetic Benefits:
  • Stimulates Manipura Chakra: Enhances personal power and confidence.
  • Invigorates the Body: Promotes energy flow and vitality.

Contraindications

• Avoid if you have recent or chronic injuries to the back, arms, or shoulders.
• Not recommended during pregnancy or after recent abdominal surgery.
• Approach with caution if you have lower back issues or herniated discs.

Practice Guide

Dristi (Gaze): Focus on a point straight ahead or slightly upward to maintain alignment.

Bandhas (Energy Locks):

• Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha: Slightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures):

• Anjali Mudra: Place your hands in a prayer position at your heart center before entering the pose to set an intention.

Steps to Perform the Pose:

1. Preparation:
   • Begin by lying on your belly with your legs extended behind you, hip-width apart.
   • Place your forearms on the ground, elbows directly under your shoulders, and palms flat on the floor.
2. Entering the Pose:
   • Press firmly into your forearms and lift your head and chest off the ground.Keep your elbows close to your body and draw your shoulders away from your ears.
   • Press the tops of your feet into the ground and engage your legs.
3. Maintaining the Pose:
   • Keep your gaze forward or slightly upward.Engage your core and maintain a steady breath.
   • Hold the pose for 5-10 breaths, feeling the gentle stretch in your spine and chest.
4. Exiting the Pose:
   • Slowly lower your chest and head back to the ground.Rest your arms alongside your body and turn your head to one side.
   • Take a few deep breaths before moving into a counter pose.

Counter Pose:

• Balasana (Child’s Pose): Helps to relax the spine and release any tension from the backbend.

Pro Tips:

• Focus on lengthening your spine rather than pushing too hard into the backbend.
• Use a rolled-up towel under your pelvis for additional support if you feel strain in your lower back.
• Keep your elbows slightly forward of your shoulders if you experience discomfort.