Sphinx Pose

Instructions

1. 1Lie on your stomach with your legs extended and the tops of your feet pressing into the mat.
2. 2Place your elbows directly under your shoulders and your forearms parallel on the mat.
3. 3On an inhale, press your forearms down and gently lift your chest and head.
4. 4Draw your lower abdomen slightly away from the floor to protect your lumbar spine.
5. 5Roll your shoulders back and down, opening the chest without tensing the neck.
6. 6Hold for 5 to 8 breaths, keeping the lower body heavy and grounded.

Contraindications & precautions

• ⚠Herniated lumbar disc or acute lower back pain — the spinal extension may aggravate the condition; practice only under guidance.
• ⚠Pregnancy beyond the first trimester — pressure on the abdomen is contraindicated; choose a seated backbend instead.
• ⚠Wrist or elbow injury — if bearing weight on the forearms is painful, rest and address the joint before practicing.