Sphinx Pose Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Sphinx Pose is a beginning backbend in yoga that helps open the chest, lungs and lower back. The exercise also strengthens the spine and buttocks and lengthens the abdominal muscles.
How to do Sphinx Pose
Exercise
Lie down on your belly with your legs together. Place your elbows under your shoulders with your forearms on the floor beside your sides. Push up on your forearms so your upper chest is lifted. Firm your butt and lengthen your lower back.
Modifications
When you're a novice, consider doing Sphinx Pose standing up. Stand facing a wall, then put your forearms shoulder-width apart and palms to it. Align the elbows with your shoulders to build a.
When you have low arms, hold your hands on the floor to stop arching backward.
When you have a sore lower back or a new fracture, restrict the range of motion by holding your shoulders on the floor to stop arching your spine. Engage the heart to have more support for the lower back.
Exercise Benefits
Chest Stretch
Back Strength
Flexibility
Illustrated Guide
Learn how to do sphinx pose from this step-by-step illustrations:
Muscles Worked
The muscles used for sphinx pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for sphinx pose are:
Primary Muscles
- Upper Pecs
Synergyst Muscles
- Abs
- Traps
- Deltoids
- Upper Abs
- Side Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Sphinx Pose faster?
Sphinx Pose Training and Progressions
Standards and Averages
Wonder how do others perform in Sphinx Pose and how should you?
Sphinx Pose Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Sphinx Pose either easier or more challenging?
Discover more
Classification
| Type(s) | Bodyweight, Calisthenic, Strength, Compound |
| Muscles Worked | Abdominals, Trapezius, Deltoids, Upper Abdominals, Posterior Deltoids, Pectoralis Major |
| Difficulty Level(s) | Basic, Easy |
| Equipment | No Equipment, Mat |
| Location | At Gym, At Home, Outdoor |
Muscles Worked
| Target muscle(s) | Upper Pecs |
| Synergyst muscle(s) | Abs, Traps, Deltoids, Upper Abs, Side Deltoids |
