Yoga pose
Sphinx Pose is a low supported backbend done on the belly with the forearms on the floor. It gives you a clear way to open the front of the chest and wake up the upper back without asking for a big lift.
Typical hold: 5 to 10 breaths
Timing: 3 slow breaths · 5 to 8 breaths · 30 to 60 seconds
Sphinx is often a useful place to learn how a backbend can feel steady rather than dramatic. Because your forearms stay down, there is less demand on the wrists than in straighter-arm shapes. The pose can be small. For some bodies, a very modest lift is the most comfortable version.
If Sphinx feels pinchy in the lower back, try dragging your elbows back very slightly without actually moving them. That gentle isometric action often helps the chest come forward and spreads the bend more evenly.
If the backbend feels strong, move the elbows a little in front of the shoulders. This lowers the lift and usually makes the shape easier to stay with.
Place a folded blanket under the forearms and elbows if the floor feels too hard or if you want a bit more comfort while holding the pose.
Take the forearms a little wider if the shoulders feel crowded. Keep pressing down evenly and let the chest move forward between the arms.
Rest on your belly with your forehead or one cheek supported on your hands.
Use this if even a small backbend feels tiring or you want a prone resting option.
Keep the hands beside the chest and lift only a little, with very light pressure in the hands.
Use this if Sphinx feels too passive and you want to explore a small active backbend.
Lie back over a bolster or folded blankets to open the chest without being on the belly.
Use this if getting onto the stomach is uncomfortable or difficult.
The elbows are placed slightly ahead of the shoulders to reduce the depth of the backbend.
From Sphinx, some practitioners explore a higher lift by straightening the arms partway or fully, though this becomes a different and stronger backbend.
The knees bend and the lower legs lift while the chest stays in Sphinx, creating a different front-body sensation for some people.
Pause Sphinx and lower all the way down when you notice sharp pinching in the low back, tingling, or discomfort that does not settle after reducing the lift or resting. Choose a gentler prone rest shape and get individual guidance before continuing.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
When this pose feels steady and controlled, these related poses may provide a logical next step.
These poses can provide a contrasting movement or a quieter transition after this pose.
That is a useful starting point, but it does not need to be exact. If the pose feels too strong in your lower back, moving the elbows a little forward usually makes it more comfortable. If your chest collapses, bring them slightly back.
That often happens when the chest is pushing up instead of reaching forward. Try pressing the forearms down, lengthening the breastbone forward, and keeping the lower ribs heavy. A smaller lift is often the better one here.
Keep them long and fairly relaxed, with the tops of the feet on the floor. Some light engagement through the legs can help you feel steady, but there is no need to clamp the buttocks or make the legs rigid.
Yes, if the shape stays easy in your breath and your lower back does not start to feel crowded. You might hold for 30 to 60 seconds, but there is no extra value in staying longer if the pose becomes tense.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
