Lie face down with legs extended and feet hip-width apart. Position elbows under shoulders with forearms flat and palms down, supporting your upper body.
Execution
Inhale and press through your forearms to lift your chest and head, keeping shoulders relaxed. Hold for up to 10 breaths, then exhale and slowly lower back down.
Equipment required
Nothing
Target muscles
Neck, Erector Spinae
More Detailed Information
Sphinx Pose
How to Perform
Setup: Lie on your stomach with legs extended, feet hip-width apart. Place your elbows under your shoulders, forearms flat on the ground, and palms facing down.
Lift the Chest: On an inhale, gently press through your forearms, lifting your chest and head off the ground while keeping your shoulders relaxed and down. Allow your spine to gently extend, engaging your back muscles.
Hold: Stay in this position for up to 10 breaths, feeling the gentle stretch in your spine and front body.
Release: To release, exhale and slowly lower your torso, chest, and head back down to the floor.
Sphinx Pose Benefits
Strengthens the Spine: Activates and strengthens the erector spinae muscles, supporting spinal alignment and overall back health.
Improves Posture: Helps counteract postural issues like kyphosis by gently extending the thoracic spine, encouraging upright posture.
Reduces Lower Back Tension: Stretches the lower back and core area, relieving tension and enhancing flexibility.
Enhances Mobility: Opens the upper body and promotes greater thoracic spine mobility, beneficial for daily activities and reducing stiffness.
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