Jeff Grace Yoga
jeff@excelwithgrace.ca
(604) 783-6427
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Sphinx


Benefits:
  • Increase shoulder and spinal mobility
  • Opens up through the front of the body
  • Restorative qualities

Cues
  • Start lying on your stomach with the top of your feet on the ground
  • Place your elbows directly under your shoulders with your forearms pointing straight forward
  • Place your palms flat on the ground
  • Allow your shoulders to relax back and down
  • You can either have your chin up facing forward or you can allow the chin to drop and relax the neck

Common Errors:
  • The traps are tense and the shoulders are lifted towards the ears
  • The elbows are either behind or in front of the shoulders
Modifications:
  • For a less intense pose you can place a bolster under the armpits and the elbows in front of the bolster
  • For more intensity you can bring your arms out wider with the forearms at a 45° angle and extend the arms

Cautions:
  • Injuries to the:
    • Feet
    • Ankles
    • Knees
    • Hips
    • Low back
  • Dizzy or light headedness
  • High blood pressure
Alternative Poses:
  • Restorative Sphinx​
  • Seal

Anatomy


Lengthening:

Strengthening:

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jeff@excelwithgrace.ca
604-783-6427