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:

Anatomy

Lengthening:
Strengthening: