Hatha YogaSphinx Pose
Ardha Bhujaṅgāsana
CategoryBackbends TypeStretch LevelBeginner Hold45 sec MusclesBack, Chest BreathingCalm breathing, the chest opens with each inhale
A variation of: Cobra Pose
How to do it
- EnterLying on your belly, place your forearms on the floor with your elbows under your shoulders. Gently lift your chest.
- HoldPress your pubic bone into the floor and draw your shoulders away from your ears. A soft backbend with no strain, open to everyone.
- ExitLower your chest and relax on your belly.
Benefits
The safest backbend — for a healthy lower back and good posture.
Cautions
- Acute lower back pain
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Counterpose
Where it appears
- Backbends & Opening 20 min · Intermediate
- Deep Backbend 35 min · Advanced · voice-guided in the app subscription
- Warm-up: Evening Spiral A calm round to end the day: folds and gentle twists on the floor, no standing up, finishing seated
Similar poses
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