What is sphinx pose so good for?
Spend some time in sphinx and youll get stretching, strengthening,andmobility work in.
Most importantly, though, youll arch your low back, a motion known as lumbar extension.
Katie Thompson
rounded, which is the opposite of extension and happens when we bend forward).
Because of this, many people feel tightness when they move into extension, Dr. Salay says.
Is sphinx pose bad for your back?
Katie Thompson
In many cases, quite the opposite!
Like we mentioned, this pose can bolster your back health by improving spinal mobility and flexibility.
But theres an asterisk here.
How is sphinx different from cobra pose?
At first glance, sphinx pose and cobra may seem like one in the same.
After all, they both involve lying on your stomach while extending your spine.
But there are a few subtle differences.
This upper-body positioning impacts how much you extend your low back in each pose.
you might really relax into it, she adds.
What are some mistakes people make with sphinx pose?
There are some common form errors youll want to avoid in sphinx pose.
Tensing through your lower body as you hold the posture.
Instead, focus on relaxing those lower-body muscles on the ground.
Another no-no is rounding your shoulders forward or hiking them up toward your ears.
Sidestep it by pressing through your elbows and pulling your shoulders down and away from your ears.
One more mistake is holding your breath.
Instead, focusing on steadily inhaling and exhaling through your nose, she advises.
Finally, sphinx isnt for everyone.
Same goes for folks who are pregnant, she adds.
When should you do sphinx pose?
But before you jump into it, get up and move around a little bit first, she advises.
For anyone new to this move, Dr. Salay suggests holding it for 15 to 20 seconds.
Over time, work your way up to 30-second holds, repeated for three total rounds.
Need a more low-key variation?
This will be a super gentle amount of lumbar extension, Dr. Salay says.
How to do sphinx pose:
Ready to experience sphinx for yourself?
Heres a visual of the pose, along with step-by-step instructions for mastering it.
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