Guest Author - Nancy Welker
A very basic back bend that nonetheless contributes to improved posture and spinal health. This asana increases back flexibility and is helpful with those who may be new to Yoga or Pilates, or who have been away from exercise for an extended period. Sphinx opens your chest and helps increase lung capacity. Practicing this pose on a regular basis can increase endurance.
Because of the simplicity of this pose, it's ideal for practicing out of doors, in the office or while traveling.
Instructions
1. Lie face down on your mat (indoors or out) with your legs extended straight out behind you. Your feet should be hip width apart, with the tops making contact with the mat.
2. Stretch your arms straight in front of you, palms facing down.
3. Rest your forehead comfortably on the mat.
4. Bend your elbows and slide your hands back toward you. Your hands should be about even with your forehead. Note: Keep the upper arm straight by making sure your elbows are situated directly below your shoulders. Keep your forearms flat on the mat.
5. Spread out your fingers, pointing them straight ahead.
6. Life your chest forward. When you take your breaths you should feel your chest expanding.
7. Exhale as you press your hips and pelvis into the floor gently. Note: You need to keep your hips and pelvis pressed into the floor continually throughout this asana. Avoid squeezing the buttocks. Also, make sure you maintain length through your neck and keep your shoulders down as you continue to stretch and lengthen your spine.
8. Point the crown of your head upward toward the ceiling (sky) and look straight ahead.
Visualization:
Imagine that your spine is much like the Sphinx itself, sitting in a comfortable curve, very stable and strong in the warm sand.
9. Hold Sphinx for 30 seconds to a full minute.
Notes
As you perform this asana focus on the way your body feels. This is not a difficult posture to achieve for most people, but by using your mind to assist you, it increases the benefits. This pose is excellent for connecting with your body and your own degree of flexibility. This can assist you in performing other, more advanced asanas, as well as participating in sports and dancing.
It's important to make certain your elbows are kept right under your shoulders. Lift through your chest and use your forearms to support you as you go.
Modifications
If you feel strain in your back, place a folded blanket or large towel under your abdomen, just above the pubic bone. As you perform Sphinx, your pubic bone should still be able to rest directly on the mat. Using this prop also helps you lift your upper body.
To give your neck more of a stretch, you can perform a neck stretch as you hold Sphinx. How to: Keeping the crown of your head pointing toward the ceiling, turn your head to the right and look over your right shoulder for ten seconds. Now turn your head to the left and look over your left shoulder also for ten seconds.
After performing Sphinx Pose, you should perform a forward bend as a counter stretch and to return your spine to neutral position. Seated Yoga Mudra is a nice way to accomplish this, and a link to how to perform that asana is at the bottom of this page.
Namaste!
